Tuesday, October 5, 2010

Butternut Squash and Chickpea Stew with Lemon Parsley Couscous

This easy to prepare, hearty stew is a great meal to make when you are low on time and in the mood for a big bowl of something warm and comforting.

The hint of rosemary gives it a "cooked all-day" flavor while the lemon in the couscous livens up the entire dish.

1/4 cup low sodium vegetable broth
1 tbsp minced garlic
1 large carrot, peeled and diced 
1/4 small white onion, diced
1/2 red bell pepper, seeded and diced
1 tsp ground cumin
1/4 tsp dried crushed rosemary leaves
1/4 tsp red pepper flakes
1 16 oz can low sodium chickpeas, drained

3/4 cup couscous
3/4 cup water
1/2 lemon
1 1/2 tbsp dried parsley
1/8 tsp salt (a pinch)

Heat a large pot over medium high heat and add low sodium vegetable broth, garlic, and carrots
Sauté until carrots soften then add onion, red pepper, cumin, rosemary, and red pepper flakes

Once onion and pepper have cooked (5-6 minutes), turn heat to low and add drained chickpeas and butternut squash soup  
Let simmer for 10 minutes, stir occasionally 

While stew simmers:

Bring 3/4 cup water to a boil in a medium pot
Once it is boiling add 3/4 cup couscous, cover and remove from heat

Let couscous sit for 3-5 minutes or until all water is absorbed

Zest 1/4 of the lemon half into the couscous and then add the juice
Add parsley and salt and stir gently with a fork to fluff the couscous and combine everything

Divide couscous between two large bowls, ladle stew either on top of or next to the couscous and enjoy!

Servings 2
Per serving (1/2 couscous and 1/2 soup) 510 calories

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