Couscous with Tomatoes, Basil and Lentils
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Yield: 5 cups (1.2L)
Servings: 4
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Related recipes:
Corn-Free, Dairy-Free, Egg-Free, Garlic, Herbs, High Fiber, Lentils, Low-Fat, Main Dishes, Pasta, Side Dishes, Soy-Free, Tomatoes, Vegan, Vegetarian, Winter
A delicious combination of tastes and textures. Serve as a main
dish or side dish.
Ingredients
1 Tbsp (15mL) olive oil
3 cloves garlic, minced
1 1/2 cups (360mL) vegetable juice cocktail, (V8 or seasoned
tomato juice)
1 1/2 cups (360mL) water
1 cup (230g) lentils, uncooked, rinsed and drained
1 bay leaf, broken in half
1/2 tsp (3g) salt (sea salt if on a corn-free diet*)
1/2 tsp (2g) freshly ground pepper
1 cup (200g) couscous, uncooked
1 tomato, chopped
1/2 cup (20g) fresh basil leaves, chopped
Directions
In a medium-sized pot, heat oil until hot and sauté garlic until
tender. Stir in vegetable juice, water, lentils, bay leaf, salt and pepper. Bring to a boil
and reduce heat to low. Cover and simmer for 30 to 40 minutes, or until lentils are soft but
not mushy.
Remove pot from heat and discard bay leaf. Stir in couscous, tomato and
basil. Cover and let stand for 5 minutes or until the couscous is soft. Uncover and fluff with
a fork to separate the grains.
* Allergy notes: People following a corn-free diet should avoid iodized
salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition Facts
Calories: 383
Total Fat: 4g
% Calories from fat: 9%
Protein: 20g
Carbohydrate: 67g
Cholesterol: 0mg
Sodium: 527mg
Copyright © 2004 Healthnotes, Inc. All rights reserved.
www.healthnotes.com
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Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
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