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Edamame Dill Cous Cous
whole grain
serves 6
Ingredients
1 cup water
1 cup Edamame
1/2 cup Whole wheat Cous Cous
1/4 cup fresh Dill* chopped
1/4 cup Onion, chopped
2 Tablespoons (Tbl sp) olive oil
1 Tbl sp Garlic, minced or freeze-dried
pinch salt and pepper
Putting it all together
In a quart pot, saute onion in olive oil. Add garlic and dill, stir. Add water and edamame and bring to boil. Stir in cous cous. Cover and turn off heat. Let sit covered until liquid is absorbed. Serve when ready. Can be easily reheated in microwave.
Great as a side dish during National Nutrition Month®! Serve with additional lean protein such as tofu, salmon, chicken or fish. And, don't forget to add non-starchy vegetables to your meal; such as, broccoli, carrots, tomatoes, mushrooms, spinach, bok choy or salad.
We made this last night for dinner with stir fried tofu and broccoli to keep it vegetarian.
*GardenCuizine Kitchen Tip: Rinse fresh dill and shake off excess water. Store in an airtight plastic baggie in the freezer. You will always have dill when you need it!
Blog post and photos Copyright (C)Wind. All rights reserved. National Nutrition Month® is a federally registered service mark of the Academy of Nutrition and Dietetics.Used on GardenCuizine with permission.
Recipe for
Whole grain Moroccan Couscous
Good Source Dietary Fiber, Low Sodium
Do you know what couscous is? A National dish in Morocco, couscous is actually a pasta available in very small or large grain sizes. The larger size (caper size) is referred to as Israeli couscous. The smaller size is more popular and most often served in restaurants. Couscous cooks fast and makes a nutritious wholesome side dish.
Make Half the Grains in your diet Whole Grains
For more dietary fiber look for "whole wheat" couscous. Tonight, we used Hodgson Mill's brand of whole grain couscous. (Eat whole
grains and products made from whole grains for better health!) Reading product labels can be helpful. Look for the words "whole grain" on package labels when you are shopping.
Cooking Couscous
American recipes call for boiling the grain, but authentic recipes for couscous "steam" the grain. For this recipe we boiled the couscous.
Healthy Cooking on a Budget
Couscous makes an affordable and healthy side grain to accompany the rest of your meal. Serve couscous with a lean protein entree and side vegetable for a balanced meal. You'll find this recipe super easy to make and it takes only a few minutes to cook.
Here is our favorite way to prepare couscous, which was inspired from a Cooking Light recipe many years ago:
Serves 5 (90g serving size)
Ingredients
2/3 cup (104g) whole wheat couscous, uncooked
1 cup chicken broth (or vegetable broth)
NO added salt necessary when using chicken broth
1 Tablespoon (14g) olive oil
1 teaspoon (2g) sweet curry powder
pinch minced dried hot peppers from your garden or hot pepper flakes
1/4 teaspoon (0.5g) grated ginger
1 teaspoon (3g) minced garlic
2 Tablespoons (20g) minced onion
2 Tablespoons raisins or Craisins (40g) or other chopped dried fruit
1 Tablespoon (4g) minced fresh parsley
1/2 ounce (14g) toasted almond slices
Putting it all together
- In a small pot, saute the onion in olive oil; add the garlic and ginger; stir in the spices
- Add broth and dried fruit; turn off heat
- Set aside until ready to make.
- When ready: bring the broth mixture to a boil; stir in the couscous. Turn off the heat. Cover and let sit 5 minutes.
- Stir in the toasted almond slivers just before serving.
Buon Appetito!
GardenCuizine Whole Grain Couscous Nutrition Data (with chicken broth and Craisins): using USDA Nutrient Reference data
Good Source: Dietary Fiber
Serving size 1/5 of recipe: 90g; Calories 158; total fat 5g; Saturated fat 1g; trans fat 0; cholesterol 0mg; Sodium 113mg (5% DV); total carbohydrate 28g (2 Carb exchanges); Dietary Fiber 3g (13% DV); Sugars 6g; Protein 5g; Vitamin E ~1.3mg (~7% DV); Iron 1.2mg (7% DV)
Related Links
Whole Grains Council notes that couscous is not a grain, "There is no couscous plant!"
Blog post, recipe and photo collage Copyright (C)Wind. All rights reserved.
