Algerian whole-wheat couscous with red beans and veggies

Healthy Recipes
couscous salad

Whole wheat couscous and red beans are not only delicious, but they also provide a wide range of health benefits. And because they're full of fiber and low in saturated fat, they're a heart healthy choice. Fiber also helps with digestion and keeping you feeling full. Whole wheat couscous is a type of pasta made from semolina flour, so it’s a good source of carbohydrates, providing energy to the body.

Red beans, also known as kidney beans, are a type of legume that is rich in protein and fiber. Full of complex carbohydrates, they provide a slow and steady release of energy. Red beans also contain iron, which is important for oxygen transport in the blood. And because this recipe also includes a variety of vegetables, we know it has lots of potassium which can help to regulate blood pressure.

This delicious recipe from the American Heart Association can help you boost your health and add delicious variety to your meals. It’s hearty side dish or can be enjoyed as a vegetarian or vegan main dish.

Ingredients:

  • 2 tsp olive oil
  • 1 medium onion (chopped)
  • 1 small red bell pepper, cut lengthwise into 2 x 1/4-inch strips
  • 1 small zucchini (halved lengthwise, diagonally sliced)
  • 1 medium carrot (diagonally sliced)
  • 1 medium rib of celery, cut crosswise into thin slices
  • 1 tsp minced garlic
  • 2 15.5-ounce cans no-salt-added dark red kidney beans, rinsed and drained
  • 1 cup fat-free, low-sodium vegetable broth
  • 1 small sweet potato (peeled, cut into 1-inch cubes)
  • 1 large tomato (diced)
  • 1 tsp dried thyme (crumbled)
  • 1 tsp ground cumin
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • 1/8 tsp cayenne
  • 1 cup uncooked couscous (whole-wheat)
  • 1/4 cup minced parsley (fresh)

Instructions:

  • In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, bell pepper, zucchini, carrot and celery for 5 minutes, stirring frequently. Stir in the garlic. Cook for 30 seconds, stirring occasionally.
  • Stir in the beans, broth, sweet potato, tomato, thyme, cumin, paprika, salt and cayenne. Increase the heat to high and bring to a boil. Reduce the heat to low. Cook, covered, for 12 to 15 minutes, or until the vegetables are tender.
  • Meanwhile, prepare the couscous using the package directions, omitting the salt. Fluff with a fork. Transfer the couscous to serving plates. Spoon the vegetable mixture over the couscous. Sprinkle each serving with the parsley.

Recipe adapted from recipes.heart.org.

Next steps:

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