Mayo Clinic Health Library

Recipe: Curried vegetable couscous

Updated: 08-05-2011

Dietitian's tip: With its colorful vegetables and fresh herbs, this quick and healthy couscous is as attractive as it is delicious. Serve it as a side dish to dress up grilled fish or roasted chicken.

Ingredients

Serves: 6

  • 4-inch piece celery stalk, cut into 1-inch pieces
  • 4-inch piece carrot, peeled and cut into 1-inch pieces
  • 1/2 yellow onion, coarsely chopped (about 1/2 cup)
  • 1/2 red bell pepper, seeded and coarsely chopped
  • 1/3-inch piece fresh ginger, about 1 inch in diameter, peeled and thinly sliced (about 1 tablespoon)
  • 1 clove garlic
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon curry powder
  • 1 cup whole-wheat (whole-meal) couscous
  • 2 cups low-sodium vegetable stock or broth
  • 2 tablespoons chopped fresh cilantro (fresh coriander)

Directions

In a food processor, combine the celery, carrot, onion, bell pepper, ginger and garlic. Pulse until the vegetables are very finely minced. Don't puree. Set aside.

In a large, nonstick saute or frying pan, heat the olive oil over medium heat. Add the minced vegetables and saute until they begin to soften, about 3 minutes. Add the curry powder and saute until fragrant, about 1 minute longer. Add the couscous and stock and stir well. Bring the mixture to a boil over high heat. Reduce the heat to very low and cover the pan. After 5 minutes, remove from the heat.

Uncover and fluff the couscous with a fork. Add the cilantro and toss to mix. Transfer to a serving bowl and serve immediately.

Nutritional Analysis per serving
  • Calories: 163
  • Total carbohydrate: 28 g
  • Cholesterol: trace mg
  • Dietary fiber: 5 g
  • Monounsaturated fat: 2 g
  • Protein: 6 g
  • Saturated fat: < 1 g
  • Sodium: 55 mg
  • Total fat: 3 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings