Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Couscous | 1 cup cooked (157g) | 176 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Parsnip | 1/2 cup (78g) | 55 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Celery Stalks | 1 stalk (40g) | 6 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Rutabaga | 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
- 375 mL (1 ½ cups) uncooked whole grain couscous
- 1 rutabaga cut into 2.5 cm (1 inch) cubes
- 4 carrots, cubed
- 4 parsnips, cubed
- 2 celery stalks, sliced
- 1 can (540 mL/19 oz) chickpeas, drained and rinsed
- 1 can (796 mL/28 oz) diced no salt added tomatoes
- 15 mL (1 tbsp) couscous spice (see tip)
- 2 bay leaves
- 3 zucchini sliced into thick rounds
Directions
Bring 375 mL (1 ½ cups) of water to a boil, then remove from heat. Add couscous and cover, letting it absorb water for about 5 minutes. Once this is done, little chefs can fluff it with a fork.
Place rutabaga, carrots, parsnips, celery and chickpeas into a large pot.
Crush tomatoes using a blender, and place in the pot with spices and bay leaves. Add about 400 mL (1 ⅔ cup) of water, or until vegetables are just covered.
Bring to a boil, then lower the heat and simmer gently for 20 minutes until vegetables are tender.
Then add zucchini and continue cooking for 10 minutes. During this time, cook couscous.
Once the vegetables are cooked, remove bay leaves and serve on a bed of cooked couscous.