​ Mediterranean Couscous

From the Registered Dietitians and Chefs of NewYork-Presbyterian Hospital

This dish contains plenty of fiber from the vegetables and whole wheat couscous as well as antioxidants from the vegetables. Fiber helps with digestion, can help lower cholesterol and can control blood sugar levels. Antioxidants can improve our immune system and help prevent cancer and neurological diseases. By using a small amount of feta and olives in combination with tangy vinegar and aromatic dried sage, we were able to boost the flavor without adding salt, making this a low sodium recipe. Following a low sodium diet can help prevent hypertension and stroke, and is essential to overall good health. The olive oil in the dish also provides a heart-healthy fat.

Recipe Yields: 6 servings, 1 cup each

Ingredients

•  2 ¼ cups low sodium vegetable broth
•  1 ½ cups whole wheat couscous
•  2 tablespoons pine nuts
•  ½ cup hot water
•  1/3 cup sundried tomatoes, chopped
•  1 tablespoon olive oil
•  1 garlic clove, minced
•  6 cups fresh baby spinach
•  ¼ cup Kalamata olives, pitted and chopped
•  1 teaspoon dried sage
•  1 cup canned chickpeas, rinsed and drained
•  ¼ cup red wine vinegar
•  1/3 cup reduced-fat feta cheese, crumbled

Directions

1. Pour vegetable broth into a medium size pot and bring to a boil. Add couscous and stir continuously for about 5 minutes until broth is completely absorbed. Transfer cooked couscous to a large bowl.
2. Heat a skillet over medium-high heat, place the pine nuts in the pan, and toast until lightly brown. Set the pine nuts aside.
3. Place the chopped sundried tomatoes in a small bowl and pour hot water on top. This will help them plump up and soften. Let sit for 10 minutes, then drain. While the sundried tomatoes are soaking, move on to the other steps of the recipe.
4. Heat the olive oil in the skillet and sauté the garlic for 2 minutes, making sure it does not burn. Add the spinach and sauté for another 2 minutes until the spinach is slightly wilted.
5. Add pine nuts, drained sundried tomatoes, cooked spinach, chopped olives, dried sage, chickpeas, and vinegar to the couscous. Mix well and top with the crumbled feta just before serving.

Nutrition Facts

Recipe Yields: 6 servings, 1 cup each