Baked Couscous

This Baked Couscous is a delightful Moroccan-inspired dish, featuring fluffy couscous baked with protein-rich chickpeas and aromatic spices. Topped with fresh herbs, it's a wholesome and satisfying meal perfect for any occasion.

Ingredients

• Couscous - 150 grams
• Chickpeas (canned, drained) - 200 grams
• Vegetable broth - 300 ml
• Olive oil - 2 tablespoons
• Onion (finely chopped) - 1 medium
• Garlic (minced) - 2 cloves
• Carrot (diced) - 1 medium
• Bell pepper (diced) - 1 medium
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley (chopped) - 2 tablespoons
• Lemon juice - 1 tablespoon
• Feta cheese (crumbled) - 50 grams

Steps

1. Preheat the oven to 180°C (350°F).
2. In a saucepan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and garlic, sauté for about 3-4 minutes until soft.
3. Add the diced carrot and bell pepper, and cook for another 5 minutes until they begin to soften.
4. Stir in the ground cumin, coriander, paprika, salt, and black pepper, cooking for an additional minute until fragrant.
5. In a large bowl, combine the couscous with the sautéed vegetable mixture and chickpeas.
6. Pour the vegetable broth over the couscous mixture and stir well. Cover the bowl with a lid or plastic wrap and let it sit for 10 minutes to allow the couscous to absorb the liquid.
7. After 10 minutes, fluff the couscous with a fork, add lemon juice, and mix in the chopped parsley.
8. Transfer the couscous mixture into a greased baking dish, spreading it evenly. Drizzle with the remaining olive oil and sprinkle the crumbled feta cheese on top.
9. Bake in the preheated oven for 20-25 minutes, until heated through and slightly golden on top.
10. Remove from the oven, let it cool for a few minutes, and serve warm.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 65 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 700 mg
• Cholesterol: 25 mg
• Total Fat: 16 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from chickpeas, aiding in muscle repair and growth.
• High in dietary fiber, promoting digestive health and satiety.

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