This flavorful dish is a meal-in-one; any leftovers are great in a whole wheat pita.
2 cups whole wheat couscous
4 cups boiling water
1 large onion, cut in half and sliced thin
2 cloves of garlic, minced
2 tablespoons water, wine, or sherry
1 16 oz. can of tomatoes, chopped coarsely with liquid included
3 large carrots, cut in 1/2 inch lengths
2 large stalks celery, cut into 1-inch lengths
1 medium turnip, cut into 1/2 inch cubes
1/2 teaspoon cinammon
1/2 teaspoon fennel seeds (optional)
1 teaspoon ground cumin
1/4 teaspoon turmeric
1 teaspoon paprika
2 teaspoons dark corn syrup
1/8 teaspoon cayenne or to taste
1/2 pound zucchini, cut into 1/2 inch slices
1/2 cup sweet red pepper chopped
1/4 cup raisins
1/4 cup chopped dried apricots
1 can chickpeas, rinsed and drained
1/4 cup chopped fresh mint or parsley
In a large bowl, put 2 cups of whole wheat couscous, pour 4 cups boiling water over it and let sit at least 15 minutes. Fluff with a fork and keep warm.
Saute onion and garlic in water, wine, or sherry until limp. Add tomatoes and their liquid, carrots, celery, turnip, spices, and corn syrup. Bring to a boil, reduce the heat and simmer for about 20 minutes. Then add zucchini, red pepper, raisins, apricots, and chickpeas. Simmer for an additional 15 minutes. Place couscous in individual soup bowls and top with the vegetable stew. Garnish with chopped mint or parsley. Serves 6 to 8.
Per serving: 294 calories; 36 grams protein; .65 grams fat; 238 grams carbohydrate; 175 milligrams sodium; 2 percent calories from fat.