Couscous de Semoule Complète

Couscous de Semoule Complète is a nutritious and flavorful Moroccan baked dish that combines whole wheat couscous with an array of vibrant vegetables and aromatic spices. This wholesome meal is perfect for health-conscious eaters seeking a hearty yet light dining experience.

Ingredients

• Whole wheat couscous - 150 grams
• Vegetable broth - 300 milliliters
• Zucchini - 1 medium, diced
• Carrot - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Chickpeas - 100 grams, cooked
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Cumin powder - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon

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 minced garlic, sautéing until translucent.
3. Add the diced zucchini, carrot, and red bell pepper to the pan. Cook for about 5-7 minutes until the vegetables soften.
4. Stir in the cooked chickpeas, cumin, cinnamon, salt, and black pepper. Cook for another 2 minutes, then remove from heat.
5. In a large bowl, combine the whole wheat couscous with the vegetable broth and let it sit for 5 minutes to absorb the liquid.
6. Fluff the couscous with a fork, then mix in the sautéed vegetable mixture, chopped parsley, and lemon juice.
7. Transfer the mixture into a lightly greased baking dish. Drizzle the remaining tablespoon of olive oil on top.
8. Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes.
9. Remove the foil and bake for an additional 10 minutes until the top is slightly crispy.
10. Let it cool for a few minutes before serving. Garnish with extra parsley if desired.

Nutrition

• Calories: 380
• Protein: 14 g
• Carbs: 62 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.3 L

Health Benefits

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

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