Recipe: Curried vegetable couscous

Dietitian's tip: With its colorful vegetables and fresh herbs, this quick and healthy couscous is as attractive as it is delicious. Serve it as a side dish to dress up grilled fish or roasted chicken.

     

Ingredients

Directions

In a food processor, combine the celery, carrot, onion, bell pepper, ginger and garlic. Pulse until the vegetables are very finely minced. Don't puree. Set aside.

In a large nonstick saute or frying pan, heat the olive oil over medium heat. Add the minced vegetables and saute until they begin to soften, about 3 minutes. Add the curry powder and saute until fragrant, about 1 minute longer.

Add the couscous and stock and stir well. Bring the mixture to a boil over high heat. Reduce the heat to very low and cover the pan. After 5 minutes, remove from the heat.

Uncover and fluff the couscous with a fork. Add the salt and cilantro and toss to mix. Transfer to a serving bowl and serve immediately.

Nutritional Analysis

(per serving)

Calories	189	Monounsaturated fat	2 g
Protein	6 g	Cholesterol	0 mg
Carbohydrate	35 g	Sodium	203 mg
Total fat	3 g	Fiber	6 g
Saturated fat	< 1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	3
Carbohydrates	1
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	1
Nonstarchy vegetables	3
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	1
Vegetables	3
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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