|2 tbsp||canola oil||30 mL|
|1 ½ cups||chopped onions||375 mL|
|4||cloves garlic, minced||4|
|2 tbsp||curry powder||30 mL|
|2 tsp||ground cinnamon||10 mL|
|1 tsp||ground turmeric||5 mL|
|1 tsp||cayenne pepper||5 mL|
|1/2 cup||vegetable broth or water (approx.)||125 mL|
|1||eggplant, peeled and cut into 3⁄4-inch (2 cm) cubes (6 to 8 cups/1.5 to 2 L)||1|
|2 cups||cubed peeled sweet potatoes (1⁄2-inch/1 cm cubes)||500 mL|
|2 cups||chopped carrots||500 mL|
|1 ½ cups||chopped yellow bell peppers||375 mL|
|1 ½ cups||chopped red bell peppers||375 mL|
|1||can (19 oz/ 540 mL) chickpeas, drained and rinsed||1|
|2 cups||diced zucchini||500 mL|
|1/4 cup||raisins||60 mL|
|1 cup||unsweetened orange juice||250 mL|
|1||package (10 oz/300 g) frozen chopped spinach, thawed and drained||1|
|2 cups||couscous||500 mL|
|2 cups||boiling water||500 mL|
|1/4 cup||sliced almonds||60 mL|
|Grated zest and juice of 1⁄2 lemon|
- In a large Dutch oven, heat oil over medium heat. Sauté onions for 3 to 4 minutes or until softened. Add garlic, curry powder, cinnamon, turmeric and cayenne; sauté for 1 minute or until spices are fragrant.
- Add broth and deglaze the pan, scraping up any brown bits. Add eggplant, sweet potatoes, carrots, yellow peppers and red peppers; sauté for 5 minutes. If vegetables begin to stick to the pan, add more broth.
- Stir in chickpeas, zucchini, raisins and orange juice; bring to a boil. Reduce heat to low, cover and simmer for about 20 minutes or until sweet potatoes are fork-tender. Stir in spinach, cover and simmer for 5 minutes or until heated through.
- Meanwhile, place couscous in a large, shallow bowl. Stir in boiling water. Cover and let stand for 5 minutes or until liquid is absorbed. Fluff with a fork.
- Spoon vegetable mixture over couscous and garnish with almonds, lemon zest and lemon juice.
- Chop all the vegetables (except the eggplant) the night before you make this dish to make prep time easier. Store chopped vegetables in the refrigerator.
Replace the chickpeas with black beans or kidney beans. Use green bell peppers instead of red or yellow.
Nutrients per serving
|Saturated Fat||0.5 g|
|Fiber||8 g (32% DV)|
|Sodium||202 mg (8% DV)|
|Calcium||102 mg (9% DV)|
|Iron||2.8 mg (20% DV)|
Very High in: Magnesium, vitamin A, vitamin C, vitamin B6, and folate
High in: Thiamine and niacin
Diabetes Food Choice Values Per Serving:
© Cook! Dietitians of Canada. 2011. 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: Feb. 11, 2014