chickpea-couscous recipe

Date:    Mon, 02 Jan 95 16:48:57 EST
 From:    tkreider@census.gov (Tom Kreider)
 
 Made this for supper tonight.  Great & very filling!  It's from 500 fatfree.
 
           Recipe: Chick-Peas, Vegs, & Couscous
           Servings: 8
           Serv. Size: 2 Cup(s)
           Prep. Time:  1:00
 
           Portion                    Ingredient
           *******                    **********
           1/2 Cup(s)                 Vegetable Stock
           1 Medium                   Onion red
           3 Medium                   Pepper green
           3 Medium                   Potato raw ,sliced
           3/4 Cup(s)                 Chickpeas
           1/4 Cup(s)                 Raisins
           2 Cup(s)                   Zucchini sliced
           3 Tbs                      Tomato paste canned, low salt
           1 teaspoon(s)              Coriander, ground
           1 teaspoon(s)              Cumin seed, ground
           1/4 teaspoon(s)            Cayenne pepper
           1 Medium                   Garlic clove crushed, 1 medium
           1/2 teaspoon(s)            Paprika
           1/4 Cup(s)                 Wine table, white
           10 Ounce(s)                Couscous, uncooked
 
           Saute onions and peppers in broth.  Add remaining
           ingredients (except couscous) and simmer for 35 minutes.
           Meanwhile, prepare couscous according to box instructions.
           Let vegs stand for 10 minutes. Serve over couscous.
 
           Nutritional Analysis
 
           Calories           ( 230 cal)    Vitamin D    (   0 IU )
           Protein            ( 8.6 g  )    Thiamine     (0.31 mg )
           Carbohydrate       (  49 g  )    Riboflavin   (0.13 mg )
           Total Fat          (1.17 g  )    Niacin       ( 3.2 mg )
           Saturated Fat      (0.18 g  )    Vitamin B6   (0.44 mg )
           Mono-Unsaturated   (0.15 g  )    Folate       (  57 mcg)
           Poly-Unsaturated   (0.46 g  )    Sodium       (  82 mg )
           Cholesterol        (   0 mg )    Calcium      (44.5 mg )
           Dietary Fiber      ( 6.5 g  )    Magnesium    (  88 mg )
           Caffeine           (   0 mg )    Potassium    ( 600 mg )
           Vitamin A          (  71 RE )    Iron         (   3 mg )
           Vitamin C          (  54 mg )    Zinc         (1.47 mg )
 
           Calories from  Protein: 14 %  Carbohydrate: 81 %  Fat:  4 %
 kwvegan vegan