Lentils with Chickpeas and Couscous
Vegetarian Times Issue: April 1, 2007 p.36
Kids love couscous, and combining it with lentils and chickpeas is a good way to pack protein into this entrée. Couscous can be messy to eat and to clean up, but here the sauce cuts down on stray grains.
Directions
- Bring lentils and 6 cups water to a boil. Reduce to a simmer and cook uncovered 15 minutes, or until lentils are just tender.
- Bring 1 1/4 cups broth and raisins to a boil. Stir in couscous, cover, and remove from heat.
- Place salsa, cilantro, tomato paste and cumin in food processor, and purée until smooth.
- Heat oil in large skillet over medium-high heat. Add onion and carrot, and season with salt and pepper. Cook 5 to 6 minutes, or until slightly browned, stirring frequently. Add salsa mixture, remaining 1 1/2 cups broth and chickpeas. Bring to a boil, cover, reduce heat to low and simmer 10 minutes, stirring occasionally.
- Drain lentils and add to chickpea sauce. Thin with additional broth if sauce is too thick.
- Place couscous in 6 bowls and top with sauce. Sprinkle each serving with mint and pine nuts, and serve.
ingredient list
Serves 6
- 1 cup lentils, picked over and rinsed
- 2 3/4 cups low-sodium vegetable broth, divided
- 1/3 cup raisins
- 1 cup whole-wheat couscous
- 1 12-oz. jar chunky medium salsa or picante sauce
- 1 cup chopped cilantro
- 3 Tbs. tomato paste
- 1 1/2 tsp. ground cumin
- 1 Tbs. olive oil
- 1 small onion, finely chopped (about 1 cup)
- 1 large carrot, diced (about 1/2 cup)
- 1 15.5-oz. can chickpeas, rinsed and drained
- 1 Tbs. chopped fresh mint
- 1/4 cup toasted pine nuts
Nutritional Information
Per SERVING:
| Calories |
373 |
| Protein |
19g |
| Total Fat |
8g |
| Saturated Fat |
5g |
| Carbs |
61g |
| Choelsterol |
0mg |
| Sodium |
593mg |
| Fiber |
11g |
| Sugar |
11g |
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This was very good after it sat in the fridge overnight and was heated up the next day. It's an interesting fusion of Middle-Eastern and Mexican flavors. I omitted the raisins, pine nuts, and mint since I didn't have any on hand. If you're trying this for the first time, I recommend halfing the recipe since it makes a very large amount.
LOVE this! So yummy! And so easy!! I didn't have mint or pine nuts so I just omitted them. The raisins really added a new flavor to the couscous. I can't wait to have leftovers today! You should give it a try!