Summer Vegetable Couscous Plate

Summer Vegetable Couscous Plate

Summer squash, sun-dried tomatoes, peppers & onions over toasted lemon couscous with side of hummus

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Servings 6

Ingredients

  

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Vegetables

• 1 1/2 cup low sodium vegetable broth
• 2 1/2 Tbsp dried sun-dried tomato cut into strips
• 1 Tbsp olive oil
• 3/4 cup red onion trimmed, diced
• 1 Tbsp garlic cloves minced
• 3/4 cup celery trimmed, diced
• 3/4 cup green pepper seeded, diced
• 1/2 cup red pepper seeded, diced
• 1/2 cup yellow squash trimmed, cut into quarters, sliced crosswise
• 1/2 cup zucchini trimmed, cut into quarters, sliced crosswise
• 1 Tbsp lemon juice
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 3 Tbsp canned banana pepper rings drained

Toasted Lemon Parsley Couscous

• 6 oz couscous
• 1 1/2 tsp olive oil
• 1/4 cup yellow onion trimmed, diced
• 1 1/2 tsp garlic cloves minced
• 1 1/2 cups low sodium vegetable broth
• 1 Tbsp lemon juice
• 3/4 tsp ground cumin
• 1/4 tsp black pepper
• 1/4 tsp dried oregano leaves
• 1/4 tsp paprika
• 1/8 tsp kosher salt
• 1 Tbsp fresh parsley leaves minced

Hummus

• 5 oz canned garbanzo beans, low sodium rinsed, drained
• 2 Tbsp tahini paste
• 2 Tbsp 1/2 tsp lemon juice
• 1 Tbsp 1/4 tsp olive oil
• 1/8 tsp garlic cloves minced
• 1/4 tsp kosher salt

Instructions

 

Vegetables

• In sauté pan over high heat, heat oil. Add onion, garlic, celery and green and red peppers. Stir-fry until tender-crisp, 2 to 3 minutes.
• Add yellow squash, zucchini and drained tomato mixture. Stir-fry 3 minutes.
• Add broth, lemon juice, salt and black pepper. Bring to a boil. Reduce heat. Simmer 5 minutes.

Couscous

• Preheat oven to 375 F.
• On parchment-lined sheet pan, spread couscous in thin layer.
• Bake until golden brown, 5 to 7 minutes.
• In stockpot over medium-high heat, heat oil. Add onion and garlic. Sauté until onion is translucent, 3 to 5 minutes.
• Add remaining ingredients except couscous and parsley. Bring to a boil. Remove from heat.
• Add couscous. Stir. Cover. Let stand until liquid is absorbed, 8 to 12 minutes. Fluff with fork.
• Add parsley. Toss to mix.

Hummus

• In food processor, combine all ingredients. Process until smooth.
• On a plate, layer 1/2 cup couscous, 3/4 cup vegetable mixture, and banana pepper rings. Place 2 Tbsp hummus on the side and serve.

Nutrition

Calories: 270kcalCarbohydrates: 40gProtein: 8gFat: 9gSaturated Fat: 1gSodium: 610mgFiber: 5gSugar: 8g

Course Entrees

Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.