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Recipe: Curried vegetable couscous

Recipe: Curried vegetable couscous

Curried vegetable couscous — one of many healthy recipes from Mayo Clinic.

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.


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.


Ingredients
  • 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)

Exchange Data
Dash
Dairy 
Fats 1   
Fruits 
Grains 1   
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables 2   
Diabetes
Fats 1   
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables 2   
Starches 
Sweets 
HWP
Carbs 1   
Fats 1   
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories 163   
Carbohydrate 28 g   
Cholesterol trace mg   
Fiber 5 g   
Monounsaturatedfat 2 g   
Potassium 
Protein 6 g   
Saturatedfat < 1 g   
Servingsize about 2/3 cup   
Sodium 55 mg   
TotalFat 3 g   

2011-08-05

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