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Couscous with Chickpeas

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Couscous with Chickpeas

Lemon, garlic, and herbs bathe these beans and grains with fabulous flavor in this low-sodium, high-fiber main dish.

Ingredients

Servings  6   Serving Size   1 1/2 cups

  • 2/3 cup uncooked whole-wheat couscous
  • 1 1/3 cups boiling water
  • Juice of 1 medium lemon
  • 1 15-ounce can no-salt-added chickpeas, rinsed and drained
  • 1 large bell pepper (red, yellow, or orange preferred), cut into 1/4-inch pieces
  • 2 tablespoons plus 1 1/2 teaspoons dried basil
  • 2 tablespoons plus 1 1/2 teaspoons dried parsley
  • 2 medium garlic cloves, minced OR
  • 1 teaspoon bottled minced garlic
  • 1 tablespoon plus 1 teaspoon canola, corn, or olive oil
  • 1/4 cup fat-free crumbled feta cheese OR
  • 1/4 cup shredded Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. Pour the couscous in a large, heatproof bowl. Pour in the water and lemon juice. Let stand for 15 minutes. Fluff with a fork.
  2. In a large bowl, stir together the couscous and chickpeas.
  3. Stir in the bell peppers, basil, parsley, and garlic.
  4. Drizzle with the oil. Sprinkle with the cheese.
  5. Serve at room temperature or refrigerate, covered, for 2 to 12 hours.

Nutrition Facts

Couscous with Chickpeas

CaloriesCalories

216 Per Serving

ProteinProtein

10g Per Serving

FiberFiber

7g Per Serving

Cost Per ServingCost Per Serving

$1.10

Nutrition Facts

Calories 216
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 0 mg
Sodium 123 mg
Total Carbohydrate 36 g
Dietary Fiber 7 g
Sugars 3 g
Protein 10 g

Dietary Exchanges
2 1/2 starch, 1 lean meat

 

Lemon, garlic, and herbs bathe these beans and grains with fabulous flavor in this low-sodium, high-fiber main dish.

Nutrition Facts

Couscous with Chickpeas

CaloriesCalories

216 Per Serving

ProteinProtein

10g Per Serving

FiberFiber

7g Per Serving

Cost Per ServingCost Per Serving

$1.10
×
Calories 216
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 0 mg
Sodium 123 mg
Total Carbohydrate 36 g
Dietary Fiber 7 g
Sugars 3 g
Protein 10 g

Dietary Exchanges
2 1/2 starch, 1 lean meat

Ingredients

Servings  6   Serving Size   1 1/2 cups

  • 2/3 cup uncooked whole-wheat couscous
  • 1 1/3 cups boiling water
  • Juice of 1 medium lemon
  • 1 15-ounce can no-salt-added chickpeas, rinsed and drained
  • 1 large bell pepper (red, yellow, or orange preferred), cut into 1/4-inch pieces
  • 2 tablespoons plus 1 1/2 teaspoons dried basil
  • 2 tablespoons plus 1 1/2 teaspoons dried parsley
  • 2 medium garlic cloves, minced OR
  • 1 teaspoon bottled minced garlic
  • 1 tablespoon plus 1 teaspoon canola, corn, or olive oil
  • 1/4 cup fat-free crumbled feta cheese OR
  • 1/4 cup shredded Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. Pour the couscous in a large, heatproof bowl. Pour in the water and lemon juice. Let stand for 15 minutes. Fluff with a fork.
  2. In a large bowl, stir together the couscous and chickpeas.
  3. Stir in the bell peppers, basil, parsley, and garlic.
  4. Drizzle with the oil. Sprinkle with the cheese.
  5. Serve at room temperature or refrigerate, covered, for 2 to 12 hours.
 

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