Monday, March 15, 2010

Couscous with Chickpeas, Tomatoes, and Edamame

I meant to post this before Spring Break and our trip to Puerto Rico, but I was heavily distracted by the impending sun and warmth after two days of icy, sleety stuff falling from the sky. So I figured I should post it now before I get back into my normal routine and face the papers and sermons I have to write.

Another (somewhat) exciting development in our household: we joined Costco. We are now officially smug marrieds with a condo and a Costco membership. But seriously, I was very impressed and surprised with the good deals I found on foods that I try to make a healthy part of my diet: Greek yogurt, nuts, sweet potato fries, fish, and feta cheese, which features prominently in this dish. Between the chickpeas and the edamame, it's full of protein and fiber, which I've found help keep me full and satiated even when I'm going meatless. It's also quite tasty and could function as a main course or as a side dish. Plus, healthy one-skillet meal! Joe had his with a side of chicken sausage.

Couscous with Chickpeas, Tomatoes, and Edamame
source: Serious Eats
Yields 5 servings

Ingredients
1 tablespoon olive oil
1 cup fresh or frozen shelled edamame
1/2 teaspoon crushed red pepper
4 garlic cloves, minced
2 1/4 cups water, divided
1/4 cup chopped fresh basil (I used 2 tsp dried basil.)
1 (16-ounce) can chickpeas (garbanzo beans), drained and rinsed
1 (14.5-ounce) can diced tomatoes, undrained
3/4 teaspoon salt
1 cup uncooked couscous
1 cup coarsely chopped green onions (about a bunch)
1 cup crumbled feta cheese

Preparation
Heat olive oil in a large skillet over medium heat. Add edamame, red pepper, and garlic; cook 3 minutes, stirring frequently. Stir in 1/2 cup water, basil, chickpeas, and tomatoes; simmer 15 minutes. Add 1 3/4 cups water and salt; bring to a boil. Gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Stir in onions and feta; toss well.

Nutritional Information
Calories: 454 (28% from fat)
Fat: 13.9g (sat 5.4g,mono 4.3g,poly 2.6g)
Protein: 20.7g
Carbohydrate: 62.4g
Fiber: 11g
Cholesterol: 27mg
Iron: 4mg
Sodium: 990mg
Calcium: 307mg

5 comments:

ashupe said...

That looks delicious!

I loooove me some Costco. They do have good deals on healthy foods. We like to buy big bottles of olive oil there, since they're usually cheaper.

John just reminded me to tell you that, since milk can be really pricey in Canada, the money we save on milk alone pays for the membership.

Cate said...

I loooove Costco! And I love this recipe...this will definitely be going on the menu soon!

Cara said...

We don't have a costco nearby, but I confess to being a member of both BJ's and Sam's. I think both stores' inventories have really developed in the past few years, you can't beat the deals on healthy staples! And I'm continually finding new things too.

Love the use of edamame here!

DavePR said...

Though I have been to Costco I am not yet a member, but I know it is a wondrous place! I also love the use of edamame here. I am with Seapoint Farms - the largest manufacturer and distributor of edamame. We love running across these types of recipes!

ErinsFoodFiles said...

This looks hearty and delicious! I'm a Sam's Club girl, because that's what they had in KY, and I would love it on Sundays after church every once in a while my family would make the trip up to Louisville (an hour away from where we lived) and I would "sample" my little heart out.