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Broccoli Pesto with Couscous and Chickpeas Recipe
Sep 08, 2011 @ 12:17 PM
Posted by
Daily Value: 40%
Servings: 4
Balanced, High-Fiber
Vegetarian
Posted by
Nutrition
Cal/Serving: 800Daily Value: 40%
Servings: 4
Balanced, High-Fiber
Vegetarian
| Fat | 29g | 44% |
| Saturated | 8g | 41% |
| Carbs | 106g | 35% |
| Fiber | 23g | 92% |
| Sugars | 14g | 0% |
| Protein | 34g | 67% |
| Cholesterol | 33mg | 11% |
| Sodium | 622mg | 26% |
| Calcium | 357mg | 36% |
| Magnesium | 169mg | 42% |
| Potassium | 1303mg | 37% |
| Iron | 9mg | 48% |
| Zinc | 5mg | 36% |
| Vitamin A | 1285IU | 26% |
| Vitamin C | 81mg | 135% |
| Thiamin (B1) | 1mg | 46% |
| Riboflavin (B2) | 1mg | 38% |
| Niacin (B3) | 4mg | 20% |
| Vitamin B6 | 1mg | 45% |
| Folic Acid (B9) | 668µg | 167% |
| Vitamin B12 | 1µg | 11% |
| Vitamin D | 0µg | 0% |
| Vitamin E | 3mg | 17% |
| Vitamin K | 208µg | 261% |
| Fatty acids, total monounsaturated | 13g | 0% |
| Fatty acids, total polyunsaturated | 5g | 0% |
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Valaer Murray
With the kind of couscous that's ready in five minutes, an easily steamed vegetable, and some chickpeas that are edible right out of the can, this is truly a meal that can be thrown together in record time.
INGREDIENTS
- 1 cup couscous, uncooked
- One 15-ounce can of chickpeas
- 3 cups broccoli
- ¼ cup olive oil
- ½ cup vegetable stock, plus more if needed
- ½ cup parsley
- ¼ toasted walnuts
- ¼ teaspoon salt
- ½ teaspoon dill
- ¼ teaspoon ground cumin
- Juice of 1 lemon
- 1 cup crumbled feta, for garnish
DIRECTIONS
Cook the couscous as directed then toss with half a can of chickpeas and set aside. Meanwhile, steam the broccoli for no more than 5 minutes, then make the broccoli pesto.
In a food processor, combine the steamed broccoli, olive oil, vegetable stock, parsley, walnuts, salt, dill, cumin, and lemon and pulse until mixture is a smooth purée.
Toss the broccoli pesto with the couscous and chickpeas over very low heat (if too dry, add extra vegetable stock). Top with crumbled feta and serve hot.
Recipe Details
Total time: 30 minutes
Servings: 4
