Wednesday, March 10, 2010

Couscous with Chickpeas, Tomatoes, and Edamame

Between the chickpeas and the edamame, this main dish packs 20 grams of protein per serving! You can use either fresh or frozen shelled edamame, but if you use frozen (as I did), let it thaw in advance.

Heat 1 tablespoon olive oil in a large skillet over medium heat. Add 1 cup edamame, 1/2 tsp. crushed red pepper, and 4 minced garlic cloves; cook for 3 minutes, stirring frequently.

Stir in 1/2 cup water, 1/4 cup chopped basil, 1 drained and rinsed (16-ounce) can of chickpeas, and 1 undrained (14-ounce) can of diced tomatoes. Let simmer for 15 minutes.

Add 1 and 3/4 cups water and 1/2 tsp. salt; bring to a boil, then gradually stir in 1 cup uncooked couscous. Remove from heat, cover, and let stand 5 minutes until the liquid is absorbed. Stir in 2 cups coarsely chopped green onions and 1 cup crumbled vegan feta (such as Sunergia).

This makes enough for 5 servings, of 1 and 1/3 cups and 460 calories each.

basil $2.99
canned chickpeas $1.99
canned diced tomatoes $1.99
green onions $1.98
vegan feta $3.69

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The Vegan Pantry

  • Vegan yogurt - Whole Soy
  • Vegan milk - Silk
  • Vegan Feta - Sunergia
  • Vegan Cheese - Galaxy Foods
  • Vegan Eggs - Ener-G
  • Vegan Butter - Earth Balance