Moroccan Vegetable Chickpeas Couscous

Moroccan Cuisine is one of the most diversified Middle eastern cuisines.Two talented bloggers Sabah of Sousou kitchen and Touria of Cuisine Touria hosted the Moroccan Cuisine for the Walima club December.They choose to celebrate with ever so popular Moroccan Couscous as the savory dish.Do visit their blogs to learn more recipes from the rich cuisine.

A Quick Intro. of Moroccan Cuisine
The Moroccan Cuisine is one of the diversified cuisines in the world. It is a mix of Berber, Spanish, Moorish, Middle eastern, Mediterranean and African Cuisines.
1)Moroccan-Berber cuisine:The Moroccan Cuisine has been influenced by the native Berber cuisine which differs from one area to an other within North Africa.The principal Berber food is:
-Couscous
-Tajine wich is a very diversified dish
-Mechoui or lamb barbecue
-Harira which is a famous Moroccan soup during Ramadan.
-Bread made with traditional yeast

2)Moroccan-Andalusian cuisine:
Andalusian cuisine has also influenced Moroccan Cuisine. Moriscos or (Muslim refugees) who were expelled from Spain during the Spanish inquisition brought with them their civilization. The famous Moroccan Andalusian dish is Pastille which is a wedding dish made of chicken and almonds. Besides pastille, a lot of Moroccan pastries are based on Andalusian pastry such as almond cookies.

3)Moroccan-Middle eastern cuisine:
As Moriscos, Political refugees left Baghdad in the middle ages and settled in Morocco, bringing with them traditional recipes that are now common in Morocco but Forgotten in the middle east. There is a striking similarities between 12th Century collection of recipes by Al-Baghdadi and contemporary Moroccan dishes. A signature characteristic is cooking fruit with meat like quince with lamb or apricots with chicken.

4)Moroccan-Jewish cuisine:Jewish cuisine has also influenced Moroccan Cuisine. The Mizrahi's style is still well noticed in salad starters Made by marinated olive and vegetable.
Moroccan Cuisine is based on the use of different spices but the most characteristic feature is the use of powder ginger in different tajines. Olive oil is also a characteristic of Moroccan Cuisine as it is the case of all the Mediterranean cuisines.


Moroccan Vegetable and Chickpeas Couscous
The recipe is similar to the Colorful Baked chicken couscous posted earlier,this time I stewed just vegetables and chickpeas.
Traditional preparation of couscous can be time consuming ,a special food steamer called "kiskas" is used,in which the vegetables and meat are cooked in the bottom pot while the couscous steams on top,yielding the most flavorful couscous.Whereas the quick cooking couscous ,lot like pasta ,is cooked separately then mixed with spiced vegetables,herbs and chickpeas.
Recipe
Serves 4
Ingredients :
1 lb Whole grain Couscous
1 big carrot,chopped or diced
1 small Zucchini,chopped
1 small squash,chopped diced
1 cup each of broccoli and cauliflower florets
1 small bell pepper,chopped
1 plum red tomato,finely chopped
1 medium onion,finely chopped
1/4 cup fresh parsley and cilantro,chopped
1 cup cooked chickpeas
Spices
1/2 teaspoon each of fresh minced garlic and ginger
1 teaspoon cumin powder
1/2 teaspoon cayenne or chili powder
1/2 teaspoon fresh ground black pepper

1 tablespoon Extra virgin olive oil
1 teaspoon salt

Method
Heat a large pan on medium heat,saute the onions in oil until translucent.Add all the spices and saute for a minute or two before adding the vegetables.Cover and cook until vegetables are tender.Stir in the cooked chick peas towards the end of cooking process.Cook for another minute or two.
Cook the couscous as per the package directions.Fluff with the fork.
To serve either mix the couscous in the vegetables or layer the vegetables over the bed of couscous.I like to garnish with fresh parsley and tomato rose.



Best Wishes for 2010!
Warm wishes of peace and prosperity for the new year ahead to all the viewers.

Eating Better for less.....Roasted Pepper Chickpeas Couscous Salad.

Healthy eating should not always be at exorbitant price.Its feasible to prepare decent nutritious meals everyday even on a modest budget.Considering the health costs of unhealthy diet in the long run its wise to invest a little now and avoid all the trouble later.
Here are some ways to eat better for less money :

*Eat Seasonal and Local Foods :The seasonal and local grown produce is always cheaper.Berries ,melons and stone fruits in summer,some fruits like apples,pears,bananas and oranges are available year around.In fall the overwhelming stock of pumpkins and squash can provide the much needed antioxidants for the season,and never throw away the seeds ,its rich in nutrients.

*Pay Less - buy economical foods
Beans and legumes are one of the most cheapest and nutritious source of food.Frozen beans like Edamame(baby soybeans) are a good choice of cheap nutrition.Buy them in bulk for lower price.Low fat milk ,Tofu and Organic eggs are other good sources of protein at no high cost.And among vegetables,the carrots,leafy greens, broccoli, cabbage,
sweet potatoes,potatoes,green peppers,tomatoes are fresh and affordable through the year.Buying bread from a local bakery can be lesser in price.Besides Rice whole grains like Oats,bulgur(broken wheat),barley and corn meal are most affordable.Nuts like peanuts and walnuts are cheaper than most other nuts.Cashews and Almonds are also cheaper when on sale.The whole grain pasta and couscous is one of the inexpensive staples.


*Shop smart :Plan your meals ahead and always make a list while grocery shopping include healthy snacks like Dried fruit and nuts mix,low sugar multigrain bars and whole grain crackers. Don't shop with empty stomach that often tempts us to buy ready-to eat foods like high sugar\high calorie candy,soda and chips.Coupons can also save a few bucks.

*Plant your garden:Use the space in your back yard.Vegetables like tomatoes,eggplants,beans,Okra,lettuce,spinach,cilantro,mint and peas can be easily grown with little effort.Here is the guide for the beginners.Even if you don't own a backyard,use the space in the patio or balcony,plant herbs ,tomatoes and leafy greens in pots.


Roasted Pepper Chickpeas Couscous Salad.

Rice and Beans doesn't always have to be the most frugal meal,use combination of flavors and foods to make food interesting.I used very common and affordable ingredients for the salad which can be a meal in itself.Barley or Bulgur wheat can also be used instead of couscous.Canned chickpeas are easiest way to add protein to your meal.Use any combination of fresh or dry ,herbs and spices in stock.

Recipe
Makes 4 servings of Salad or 2 servings of main dish.

Ingredients
2 cups Couscous(or Bulgur wheat or barley)
2 Green Bell Peppers
1 cup cooked chickpeas
1/2 cup frozen cooked edamame(Baby soy beans),thawed
1/2 medium onion,finely chopped
1 medium ripe tomato ,chopped
1 cup greens chopped(I used turnip greens)
1 teaspoon spice mix of choice(I used a combination of chili powder ,turmeric and cumin )
Use any chopped herbs for garnish.

Method
Roast the peppers as in this recipe,peel the skin and remove the seeds.Either chop or mix in the salad or use them as serving bowl depending on the size of the peppers.
Prepare the couscous by heat oil in a medium pan,add the onions and saute for 3-4 minutes,add the spices and 2 cups of water.Bring to a boil,mix in the couscous ,turn the heat off ,cover and allow the couscous to cook.
After 10-15 minutes uncover and fluff the couscous using a fork.Mix in the cooked chickpeas,edamame,chopped tomatoes and greens.Add chopped roasted peppers or serve in the peppers.

The salad is my entry for No Crouton Required,the theme of the month is Frugal .

Mint Lamb Chops With Whole grain Vegetable Couscous

Lamb chops are excellent when cooked with spices and herbs. Make sure to trim all the excess white fat from the chops to reduce the saturated fat as much as possible. Eating low fat meat moderately can be part of healthy diet. Serving these lamb chops with heaps of vegetables in couscous can a complete low carb healthy recipe
Ingredients you'll need are
6-8 lamb chops trimmed of all white fat
1 medium onion finely chopped
2 green chillies
1/2 cup cilantro chopped
1/2 cup mint chopped
1/2 teaspoon turmeric
1/2 teaspoon chilly powder
1/2 teaspoon Cumin and coriander powder
1 teaspoon ginger garlic paste
1/2 teaspoon sea salt
1 tablespoon Extra virgin olive oil

To make the Chops
Clean meat by running it through cold water and squeeze any excess water. pat dry with a paper towel.
Mix all the ingredients including oil in a pressure cooker or a skillet with lid. Cover and cook for 12 minutes in a pressure cooker and about 40 minutes in a covered skillet. Remove the lid and saute on high heat until most water is dry. Serve with Vegetable couscous or Rice or Parathas

To make Vegetable Couscous
Ingredients needed are
2 cups Couscous(use Whole grain if available)
1 medium onion, chopped
1/2 cup carrots julienne
1/2 cup chopped Broccoli and\or Green peppers, Sliced
1 clove garlic chopped
2 tablespoon extra-virgin olive oil
4 cups chicken or vegetable broth
1/2 teaspoon Salt
1/4 teaspoon Chilly powder
1 1/2 teaspoons cumin and coriander powder
1/4 cup chopped cilantro and parsley

To make couscous
Heat a big skillet over medium high flame. Add extra-virgin olive oil and onion . Saute for few seconds before adding chopped garlic and chilly powder . Add the carrot and broccoli ,season with salt. Cook for about 2 minutes before adding the broth to the skillet and stir to combine. Simmer for couple of minutes and add couscous to the broth. Turn the heat off and cover the skillet and set aside for 5 minutes. Remove lid from the skillet and fluff couscous with a fork.Served with Baked Chicken or Fish or Lamb


Lamb chops with whole grain couscous