Makes 8 servings
Preparation Time: 30 minutes | standing time: 15 minutes | chilling time: 1 hour
| 2 | Shallots, finely chopped | 2 |
| 1 | English cucumber, diced | 1 |
| 1 | Tomato, diced | 1 |
| 1 | Carrot, grated | 1 |
| 1 | Clove garlic, minced | 1 |
| ½ | Red or yellow pepper, diced | ½ |
| 1 ½ cup | Frozen corn kernels, thawed | 375 mL |
| 1 cup | Canned chickpeas, drained and rinsed | 250 mL |
| ½ cup | Chopped spinach | 125 mL |
| ½ cup | Light Italian vinaigrette | 125 mL |
| 1 tbsp | Red wine vinegar | 15 mL |
| Salt, freshly ground black pepper, and fresh herbs of your choice | ||
| 2 cups | Couscous | 500 mL |
| 2 cups | Boiling water | 500 mL |
- In a large bowl, combine shallots, cucumber, tomato, carrot, garlic, red pepper, corn, chickpeas, and spinach. Stir in vinaigrette, vinegar, salt, pepper, and herbs to taste until well combined. Set aside.
- Place couscous in another large bowl, and pour in boiling water; stir with a fork, cover and let stand for 15 minutes or until all the water is absorbed. Fluff with a fork.
- Add couscous to vegetables. Cover and refrigerate for at least 1 hour or for up to 2 days.
- Serve cold or heat in the microwave for 2-3 minutes per 2 cup (500 mL) amount.
Nutrients per serving
| Calories | 233 |
| Fat | 1.8 g |
| Sodium | 285 mg |
| Carbohydrate | 47.5 g |
| Fibre | 3.7 g |
| Protein | 7.9 g |
| Iron | 1.3 mg |
| Calcium | 36 mg |
| Very high in: Folate High in: Vitamin A, vitamin C, niacin, B6 A source of: Dietary Fibre |
|
Diabetes Food Choice Values Per Serving:
1 ½ Carbohydrate
1 Fat
© Simply Great Food. Dietitians of Canada. 2007. Published by Robert Rose Inc. All rights reserved. Permission to reprint in its entirety. For noncommercial use only.
This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: Dec. 16, 2014
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