Kids love couscous, and combining it with lentils and chickpeas is a good way to pack protein into this entrée. Couscous can be messy to eat and to clean up, but here the sauce cuts down on stray grains.
- 1 cup lentils, picked over and rinsed
- 2 3/4 cups low-sodium vegetable broth, divided
- 1/3 cup raisins
- 1 cup whole-wheat couscous
- 1 12-oz. jar chunky medium salsa or picante sauce
- 1 cup chopped cilantro
- 3 Tbs. tomato paste
- 1 1/2 tsp. ground cumin
- 1 Tbs. olive oil
- 1 small onion, finely chopped (about 1 cup)
- 1 large carrot, diced (about 1/2 cup)
- 1 15.5-oz. can chickpeas, rinsed and drained
- 1 Tbs. chopped fresh mint
- 1/4 cup toasted pine nuts
1. Bring lentils and 6 cups water to a boil. Reduce to a simmer and cook uncovered 15 minutes, or until lentils are just tender.
2. Bring 1 1/4 cups broth and raisins to a boil. Stir in couscous, cover, and remove from heat.
3. Place salsa, cilantro, tomato paste and cumin in food processor, and purée until smooth.
4. Heat oil in large skillet over medium-high heat. Add onion and carrot, and season with salt and pepper. Cook 5 to 6 minutes, or until slightly browned, stirring frequently. Add salsa mixture, remaining 1 1/2 cups broth and chickpeas. Bring to a boil, cover, reduce heat to low and simmer 10 minutes, stirring occasionally.
5. Drain lentils and add to chickpea sauce. Thin with additional broth if sauce is too thick.
6. Place couscous in 6 bowls and top with sauce. Sprinkle each serving with mint and pine nuts, and serve.
- Serving Size: Serves 6
- Calories: 373
- Carbohydrate Content: 61 g
- Fat Content: 8 g
- Fiber Content: 11 g
- Protein Content: 19 g
- Saturated Fat Content: 5 g
- Sodium Content: 593 mg
- Sugar Content: 11 g