Estimated Nutrition (whole recipe, rough)
Counts 12 of 15 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Couscous | 1 cup cooked (157g) | 176 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Yogurt | 170g plain Greek | 100 |
| Mango | 1 cup diced (165g) | 99 |
| Tahini | 1 tbsp (15g) | 89 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Tofu | 100g firm | 76 |
| Orange | 1 medium (131g) | 62 |
| Grape | 1/2 cup (76g) | 62 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Water | not in our table | 0 |
| Fruit | not in our table | 0 |
| Papaya | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 cup water
- 2/3 cup couscous, whole-wheat, un-
- -cooked
- 1 tbsp tahini
- 2 tbsp orange juice
- 1 cup yogurt or
- 1 cup tofu, soft
- 1/2 tsp cumin, ground
- pn ginger, grund
- 1/2 cup chickpeas, cooked, thorough-
- -ly rinsed if canned
- 1 large mango, peeled, diced
- 1/4 cup raisins, golden
- 1/4 cup cilantro, fresh, minced
- 1/2 cup fruits, dried, assorted:
- -pineapple, papaya, orange
- -optional
- =
Directions
Bring water to a boil in a saucepan. Stir in couscous, return to a boil, cover and turn off heat. Let sit (without lifting the lid) until the water has been absorbed. Meanwhile, stir together tahini and orange juice to make a smooth paste. Place yogurt or tofu in a large mixing bowl and whisk until light and smooth. Whisk in tahii mixture, cumin and ginger. Stir in chickpeas, mango and raisins. Fluff couscous with a fork to break up any lumps. Stir into mago mixture. Add cilantro and dried fruits if desired; stir until thoroughly blended. Cover and refrigerate until chilled through, aout 3 hours. Serves 4 as a side dish. Per serving (lacto version): 246 cal; 10 g prot; 2 g fat; 47 g carb; 1 mg chol; 611 mg sod; 6 g fiber vegetarian times, august 1993/mm by deeann