RECIPE

Curried Couscous Pilaf

A nutritional couscous dish based around lentils and spinach. The curry enliven it with a zesty vibrant flavor.

Author:Inspired by Moosewood Restaurant Low-Fat Favorites, pg. 180
Yield:6 servings
Prep time: 00:10
Cook time: 00:45
Category:Main Courses
Cuisine:Maroccan
Rating:
 (2)

Ingredients

1/2 cups lentils
1 1/2 cups water
2 tsp. canola oil
2 cloves garlic, minced or pressed
1 tbsp. fresh ginger, grated
1 tbsp. curry powder
1 pinches cayenne pepper
1/2 cups orange juice, (or water)
1 tsp. salt
1 cups carrots, peeled and diced
2 cups fresh spinach, stemmed and chopped
1/2 cups green onions, chopped
1 1/2 cups couscous
1 1/2 cups water, boiling
to taste black pepper
to taste salt

Instructions

  1. In a small sauce pan, combine the lentils and water and bring to a boil. Cover and simmer on low heat until the lentils are tender, about 35 to 40 minutes. Add more water as necessary.
  2. When the lentils have been cooking for 10 to 15 minutes, warm the oil in a medium saucepan. Add garlic, and ginger, and sauté for 1 to 2 minutes, stirring.
  3. Add the curry powder, cayenne, water or orange juice, salt and carrots. Cover and simmer until the carrots are tender, about 5 minutes.
  4. Add the spinach, cover and cook until the spinach wilts, about 2 minutes.
  5. Add the scallions, couscous and boiling water and cook for 1 minute, stirring constantly. Cover, remove from heat and let sit for 5 minutes. Then fluff the couscous with a fork.
  6. When the lentils are tender, drain them and then stir them into the pilaf. Add salt and pepper to taste. Serve hot.

Nutrition

Nutrition Facts

6 servings per recipe

Serving size 8 oz

Amount per serving
Calories264
% Daily Value*
Total Fat 2g3%
Saturated Fat 3g15%
Trans Fat
Cholesterol 0mg0%
Sodium 465mg19%
Total Carbohydrate 50g17%
Dietary Fiber 8g32%
Total Sugars
Includes Added Sugars
Protein 11g

The % Daily Value (DV) tells you how much a nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.