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Home > Bell pepper and potato tagine over couscous
  

Bell pepper and potato tagine over couscous

Recipe Information

Servings 5
Preparation Time 10 Minutes
Cook Time 50 Minutes
Total Time 1 Hour
Difficulty Intermediate
Main Ingredient Bell Peppers; Potatoes; Tomatoes
Category Fruit; Vegetables
Meal Lunch; Dinner
Type Main Dish; Side Dish
Cuisine African
Cook Method Boiling; Saut�ing
Diet Low Fat; Low Cholesterol; Heart Healthy; High Protein; High Fiber; Mediterranean; Vegan; Vegetarian

Ingredients

  • 2 teaspoons olive oil 

  • 1 3/4 cups onion, diced

  • 2 tablespoons tomato paste 

  • 1 1/2 teaspoons dried mint flakes

  • 1/2 teaspoon red pepper, crushed

  • 6 garlic cloves, crushed

  • 2 peeled baking potatoes, each cut into 6 wedges

  • 2 cups red bell pepper, cut into one-inch strips

  • 2 cups green bell pepper, cut into one-inch strips

  • 1 teaspoon salt 

  • One 15 1/2-ounce can garbanzo beans, drained

  • 3 cups tomatoes, chopped and seeded

  • 3 cups water 

  • 1 teaspoon harissa (optional)

  • 3/4 cup uncooked couscous 

  • 3 tablespoons fresh parsley, chopped

 

Directions

  • In a Dutch oven, heat the olive oil over medium-high heat. Add the onion, tomato paste, mint flakes, red pepper, garlic, and potatoes to the Dutch oven. Saut� for 10 minutes while stirring occasionally. Place the green and red bell peppers, chickpeas, and salt in the Dutch oven, and continue saut�ing for 5 minutes longer.

  • Add the chopped tomatoes and water to the Dutch oven. After bringing the mixture to a boil, partially cover with a lid, reduce the heat, and simmer until the potatoes are soft (about 25 minutes).

  • Once the potatoes are soft, use a slotted spoon to remove the vegetables from the Dutch oven. Set the vegetables aside, but keep them warm. Take 1 cup of the remaining cooking liquid and place in a medium saucepan.

  • Bring the liquid in the saucepan to a boil. Add harissa, if desired, and couscous. Stir the mixture, cover the saucepan, and remove from the heat. Allow the couscous mixture to stand for 5 minutes. After 5 minutes, fluff the mixture with a fork and place equal portions onto 5 plates. Top with vegetables and sprinkle with parsley.

 

Nutrition (per serving)

  • Calories: 382 cal

  • Fat: 5g

  • Saturated fat: <1g

  • Monounsaturated fat: 2g

  • Polyunsaturated fat: 2g

  • Cholesterol: 0mg

  • Sodium: 596mg

  • Carbohydrate: 74g

  • Fiber: 9g

  • Protein: 14g