Zutaten für Lentils With Chickpeas And Couscous
- 1 cup green lentils
- 2 3/4 cups Low Sodium Vegetable Broth
- 1/2 cup raisins
- 1 cup Whole Wheat Couscous
- Salsa
- 1/4 cup chopped fresh cilantro
- 2 tablespoons tomato paste
- 1 teaspoon ground cumin
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 1 medium carrot, chopped
- 1 (15-ounce) can chickpeas, drained and rinsed
- 12 tablespoons fresh mint, chopped
- 6 tablespoons toasted pine nuts
- 6 cups water
- 1 (15-ounce) can diced tomatoes, undrained
- Pinch of salt to taste
- Pinch of pepper to taste
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Zubereitung von Lentils With Chickpeas And Couscous
- Rinse 1 cup green lentils under cold water. In a medium saucepan, combine the lentils with 6 cups of water. Bring to a boil over high heat.
- Reduce heat to low, cover, and simmer for 15 minutes, or until lentils are tender but not mushy.
- In a separate small saucepan, bring 1 1/4 cups vegetable broth and 1/2 cup raisins to a boil.
- Stir in 1 cup couscous, cover, remove from heat, and let stand for 5 minutes.
- While the couscous and lentils cook, prepare the sauce: Combine 1 (15-ounce) can diced tomatoes (undrained), 1/4 cup chopped fresh cilantro, 2 tablespoons tomato paste, 1 teaspoon ground cumin, and a pinch of salt and pepper in a food processor. Puree until smooth.
- Heat 2 tablespoons olive oil in a large skillet over medium-high heat.
- Add 1 medium onion, chopped, and 1 medium carrot, chopped. Season with salt and pepper to taste. Cook for 5-6 minutes, or until softened and slightly browned, stirring frequently.
- Add the tomato-cilantro sauce, the remaining 1 1/2 cups vegetable broth, and 1 (15-ounce) can chickpeas (drained and rinsed) to the skillet.
- Bring to a boil, then reduce heat to low, cover, and simmer for 10 minutes, stirring occasionally.
- Drain the cooked lentils and add them to the chickpea sauce. Stir to combine.
- If the sauce is too thick, thin it with a little extra broth.
- Fluff the couscous with a fork. Divide the couscous among 6 bowls.
- Spoon the lentil and chickpea sauce over the couscous.
- Garnish each serving with 2 tablespoons chopped fresh mint and 1 tablespoon toasted pine nuts. Serve immediately.
Nutrition Information (Approximate per serving)
Sodium
26 g
Sugar
37g
Fat
3g
Carbs
12g
