You are here

Seven Vegetable Casserole With Couscous Crust

Healthycooking's picture
  Low sodium chicken broth 1 1⁄2 Cup (24 tbs)
  Couscous/Yellow cornmeal 1 Cup (16 tbs)
  Low sodium tomatoes 1 Can (10 oz), chopped (With Their Juice)
  Yellow onion 1 Medium, sliced thin
  Mushrooms 4 Medium, sliced thin
  Pepper 1 Small, cored, seeded, and sliced lengthwise into strips about 1/4 inch wide (Use Sweet Red Or Green)
  Yellow squash 1 Medium, sliced thin
  Carrots 2 Medium, peeled and sliced thin
  Small broccoli florets 1 Cup (16 tbs)
  Cooked drained chick peas 1⁄2 Cup (8 tbs)
  Dried basil 1 1⁄2 Teaspoon, crumbled
  Black pepper 1⁄4 Teaspoon

Preheat the oven to 350 F.
In a medium size heavy saucepan over moderately high heat, bring the chicken broth to a boil about 5 minutes.
Remove the saucepan from the heat, add the couscous, and stir constantly with a fork or whisk until the mixture is thick about 5 minutes.
Grease a round 2 quart casserole and spoon the couscous into it.
Using a large serving spoon or wet hands, push and flatten the couscous up the sides to within 1/2 inch of the rim.
Set aside.
In a medium size saucepan over moderately low heat, bring the tomatoes to a simmer about 6 minutes.
Add the onion, mushrooms, red pepper, yellow squash, carrots, broccoli, chick peas, basil, and black pepper.
Cover and simmer for 5 minutes or until the vegetables are tender but still crisp.
Spoon the vegetables into the casserole, cover with aluminum foil, and bake for 1 hour.

Recipe Summary

Side Dish

Rate It

Your rating: None
Average: 4 (12 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1346 Calories from Fat 53

% Daily Value*

Total Fat 9 g13.7%

Saturated Fat 1.2 g5.9%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 932.7 mg38.9%

Total Carbohydrates 270 g90.1%

Dietary Fiber 40.4 g161.6%

Sugars 48.7 g

Protein 65 g129.8%

Vitamin A 524.8% Vitamin C 293.4%

Calcium 41.9% Iron 53.9%

*Based on a 2000 Calorie diet


Seven Vegetable Casserole With Couscous Crust Recipe