Chickpea and Vegetable Curry with Couscous
|Coriander seeds||2 Tablespoon (For the curry paste)|
|Cumin seeds||1 Tablespoon (For the curry paste)|
|Mustard seeds||1 Teaspoon (For the curry paste)|
|Poppy seeds||1⁄2 Teaspoon (For the curry paste)|
|Black peppercorn||1⁄2 Teaspoon (For the curry paste)|
|Ancho chili powder||1 Teaspoon (For the curry paste)|
|Turmeric powder||1 Teaspoon (For the curry paste)|
|Garlic clove||2 Large, chopped (For the curry paste)|
|Ginger||2 Teaspoon, minced (For the curry paste)|
|Red wine vinegar/White wine vinegar||2 Tablespoon (For the curry paste)|
|Canola oil||2 Tablespoon (For the curry paste)|
|Salt||1⁄2 Teaspoon (For the curry paste)|
|Whole wheat couscous||1⁄2 Cup (8 tbs)|
|Water||1 3⁄4 Cup (28 tbs), divided|
|Olive oil||1 Teaspoon|
|Roasted vegetables||3 Cup (48 tbs)|
|Garbanzo bean/Chickpea||1⁄2 Can (5 oz), drained (low sodium)|
|Greek yogurt||1⁄2 Cup (8 tbs) (non fat)|
|Cilantro||4 Tablespoon, chopped (1/4 cup)|
|Seasoned salt||1⁄4 Teaspoon (or to taste)|
|Cracked black pepper||1⁄4 Teaspoon (or to taste)|
1. To make curry paste, heat a small skillet over medium high heat. Add coriander and cumin seeds; toast until fragrant, stirring often, about 5 minutes.
2. Place coriander, cumin, mustard, poppy seeds and peppercorns in a spice mill and grind until fine.
3. Pour into a small bowl and add chili powder, turmeric, garlic, ginger, vinegar, oil and salt. Mix well and set aside. (you can store this curry paste in the refrigerator or freezer until required)
4. In a small bowl, mix together couscous, olive oil and a generous pinch of salt.
5. Pour over 1 cup boiling water, cover and let steam 5 minutes. Remove cover and fluff with a fork.
6. Heat 1 -2 tablespoon of the curry paste in a medium saucepan over medium high heat.
7. Add vegetables, garbanzo beans and remaining 3/4 cups water.
8. Cook until vegetables are just heated through, about 2 minutes.
9. Remove from heat and mix in yogurt and cilantro. Taste and adjust seasoning if needed.
10. Divide the couscous among dinner bowls and top with the chickpea and vegetable curry.
11. Garnish with cilantro if you like.
If you don't have a spice grinder for the curry paste, use a mortar and pestle. You can also place spices in a double zip lock bag and smash well with a hammer.
Use whatever vegetables are in season. In spring try asparagus, peas and artichokes. For summer use tomato, zucchini, eggplant and summer squash. In fall, add butternut squash, Brussels sprouts and cauliflower.
What you will love about this recipe is the extra curry paste that can be frozen and stored for up to 6 months.
Calories 422 Calories from Fat 147
% Daily Value*
Total Fat 17 g26.1%
Saturated Fat 1.2 g5.9%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 747.4 mg31.1%
Total Carbohydrates 58 g19.3%
Dietary Fiber 14 g56.2%
Sugars 7.2 g
Protein 16 g31.3%
Vitamin A 37.4% Vitamin C 61.8%
Calcium 19.9% Iron 42.1%
*Based on a 2000 Calorie diet