Post by Deleted on Jan 17, 2019 21:13:14 GMT -5
Slow Cooker Couscous w/Vegetables & Chickpeas
From: ricardocuisine.com "Cook it Slow" (1/15/2019)
Note from Ricardo Cuisine: The slow cooker! It's the ultimate kitchen ally during the colder months. From warm stews to comforting desserts, there's absolutely nothing your trusty slow cooker can't tackle!
Prep Time: 30 minutes
Cook Time: 5 hours
Serves 6
Nutritional Info: low fat, low sodium, high fibre, high protein
(caution: 6 diabetic carbohydrate servings)
Nutrition (per serving):
calories 525, total fat 9 g (saturated fast 1 g), sodium 341 mg, carbohydrates 95 g, fibre 11 g, protein 17 g
Ingredients Stewed Vegetables:
2 onions, chopped
2 tablespoons (30 ml) olive oil
2 garlic cloves, chopped
1 teaspoon (5 ml) ground turmeric
1 teaspoon (5 ml) cumin
3 cups (750 ml) water
1 - 14 oz (398 ml) diced tomatoes
1 - 14 oz (398 ml) chickpeas, drained & rinsed
5 carrots, peeled & sliced
2 turnips, peeled & each cut into 6 wedges
2 bell peppers of various colours, seeded & diced
1 small rutabaga, peeled & cubed
2 zucchini, cut into half-moon slices
1 tablespoon (15 ml) honey
1 tablespoon (15 ml) harissa paste
1/4 cup (10 g/60 ml) chopped fresh cilantro
Ingredients Couscous:
2 1/2 cups (425 ml) medium couscous
1 tablespoon (15 ml) olive oil
Directions Stewed Vegetables:
1. In a large skillet over medium-high heat, brown the onions in the oil. Add the garlic & spices. Cook for 1 minute.
2. Transfer to a slow cooker & add the remaining ingredients, except for the cilantro. Stir well. Season to taste with salt & pepper.
3. Cover the slow cooker. Cook on HIGH for 5 hours.
Directions Couscous:
1. At the last minute, stir the cilantro in the stew in the slow cooker.
2. Remove 2 1/2 cups (625 ml) of the hot broth from the slow cooker. Pour it into a bowl. Stir in the couscous & oil.
3. Cover the bowl & let the couscous rest for 5 minutes.
4. Fluff the couscous with a fork.
5. If the slow cooker has been on WARM, microwave the broth for a few minutes, until it is hot before adding the couscous (the couscous will not cook in warm broth).
6. Serve the couscous with the vegetables & chickpeas.
__._,_.___
From: ricardocuisine.com "Cook it Slow" (1/15/2019)
Note from Ricardo Cuisine: The slow cooker! It's the ultimate kitchen ally during the colder months. From warm stews to comforting desserts, there's absolutely nothing your trusty slow cooker can't tackle!
Prep Time: 30 minutes
Cook Time: 5 hours
Serves 6
Nutritional Info: low fat, low sodium, high fibre, high protein
(caution: 6 diabetic carbohydrate servings)
Nutrition (per serving):
calories 525, total fat 9 g (saturated fast 1 g), sodium 341 mg, carbohydrates 95 g, fibre 11 g, protein 17 g
Ingredients Stewed Vegetables:
2 onions, chopped
2 tablespoons (30 ml) olive oil
2 garlic cloves, chopped
1 teaspoon (5 ml) ground turmeric
1 teaspoon (5 ml) cumin
3 cups (750 ml) water
1 - 14 oz (398 ml) diced tomatoes
1 - 14 oz (398 ml) chickpeas, drained & rinsed
5 carrots, peeled & sliced
2 turnips, peeled & each cut into 6 wedges
2 bell peppers of various colours, seeded & diced
1 small rutabaga, peeled & cubed
2 zucchini, cut into half-moon slices
1 tablespoon (15 ml) honey
1 tablespoon (15 ml) harissa paste
1/4 cup (10 g/60 ml) chopped fresh cilantro
Ingredients Couscous:
2 1/2 cups (425 ml) medium couscous
1 tablespoon (15 ml) olive oil
Directions Stewed Vegetables:
1. In a large skillet over medium-high heat, brown the onions in the oil. Add the garlic & spices. Cook for 1 minute.
2. Transfer to a slow cooker & add the remaining ingredients, except for the cilantro. Stir well. Season to taste with salt & pepper.
3. Cover the slow cooker. Cook on HIGH for 5 hours.
Directions Couscous:
1. At the last minute, stir the cilantro in the stew in the slow cooker.
2. Remove 2 1/2 cups (625 ml) of the hot broth from the slow cooker. Pour it into a bowl. Stir in the couscous & oil.
3. Cover the bowl & let the couscous rest for 5 minutes.
4. Fluff the couscous with a fork.
5. If the slow cooker has been on WARM, microwave the broth for a few minutes, until it is hot before adding the couscous (the couscous will not cook in warm broth).
6. Serve the couscous with the vegetables & chickpeas.
__._,_.___
