Diabetes Cookbook by Editors of Reader's Digest

Author:Editors of Reader's Digest
Language: eng
Format: epub
Publisher: Readers Digest

SERVES

2

couscous & chickpea salad

This couscous salad is wholesome enough to eat on its own, but it’s also a great dish for summer dinner parties because it can be made in advance. Serve with barbecued chicken or fish, or pan-fried lamb chops if you like, and all you’ll need to add is a mixed green salad.

SERVES: 2

PREPARATION: 25 MINUTES

COOKING: 10 MINUTES

1/2 cup (95 g) couscous

2 tablespoons (30 ml) currants

3 tablespoons (45 ml) boiling water

2 tablespoons (30 ml) slivered almonds

2 tablespoons (30 ml) olive oil

1/2 red onion, chopped

1/2 pepper, seeded and chopped

1 teaspoon (5 ml) ground cumin

1/2 cup (125 g) drained and rinsed canned chickpeas

6 pitted green olives, quartered

11/2 tablespoons (22 ml) chopped fresh parsley

1 tablespoon (15 ml) lemon juice

freshly ground black pepper

1 Put the couscous and currants in a large heatproof bowl. Add the boiling water and stir to combine, cover with foil and set aside to soak for 5 minutes, or until all the water has been absorbed. Fluff the couscous with a fork to break up any lumps.

2 Meanwhile, toast the almonds in a nonstick frying pan over a medium heat for 3–4 minutes, or until lightly golden, stirring occasionally. Remove from the pan.

3 Heat 2 teaspoons (10 ml) of the oil in the pan over medium heat. Add the onion and pepper and cook, stirring, for 3–4 minutes, or until softened.

4 Add the almonds, cumin, chickpeas, olives, parsley, lemon juice and remaining oil and stir to combine. Add the chickpea mixture to the couscous in the bowl, season to taste with pepper and stir well. Serve immediately, or cover and refrigerate until required.

ANOTHER IDEA

+ Use any leftover chickpeas to make hummus. Blend them with crushed garlic, olive oil, tahini (sesame seed paste), ground cumin and lemon juice. Spread on sandwiches or use as a dip.

Each serving provides

459 calories, 12 g protein, 24 g fat (3 g saturated fat), 50 g carbohydrate (4 g sugars), 5 g fiber, 161 mg sodium

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