Thursday, May 27, 2010

Healthy Vegetable Couscous(Low Fat Or Fat Free)

This is a very simple,healthy,delicious and quick to make dish. A very healthy combination of colorful vegetables and couscous.Done in under 15 minutes can be had for breakfast,brunch,lunch or dinner.Whole family will enjoy this healthy couscous dish.

Let's see how it is made---------------


Main Ingredients :
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Whole Wheat Couscous...................1/2 lb
Yellow Zucchini................................1(small)
Green Bell Pepper............................1(medium)
Onion...............................................1(small)
Tomato.............................................1(medium)
Mushroom........................................6 oz
Olives..............................................1/4 cup

Seasoning Ingredients :
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Minapappukaram/Lentil Powder............................1tbsp or per your taste(Recipe for this powder is here)
Canola/Olive Oil.............................1.5tbsp
Red Pepper Flakes.........................1tsp
Salt.................................................to taste

Garnish :
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Dried Sweet Cranberries.................1tbsp

Preparation :
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Place a pan on high heat and add oil.Once the oil is hot add onion,zucchini,green pepper and mushroom and fry on high heat for 3 minutes .You don't want the vegetables to get soggy or over cooked.


Now add olives and tomatoes and fry for a minute.You can see that this dish is almost fat free,if you look at the pictures you can see that I used oil to just coat the pan.


Now add crushed red pepper,salt and minapappukaram/spiced lentil powder to the vegetables and stir well.


While the vegetables were cooking I boiled water in the microwave and added couscous to it and covered it.After 5 minutes I fluffed it up and added to the vegetable mix and stir well .


Finally garnish with dried sweetened cranberries.


Voila ! Healthy and delicious vegetable couscous is ready to be served.


We enjoyed this with home-made cauliflower pickle and seasoned green chilly.Will soon post the recipe for seasoned green chilly.

Note :
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1) I cooked on high heat as I did not want the mushroom ,zucchini and tomatoes to get soggy.

I am sending this to CFK-WWF event hosted by Priya Mitharwal and started by Sharmi.

I am sending this to Twenty-20 cooking event hosted by Niloufer .

19 comments:

  1. my favorite...looks lovely and delicious..........superbbbbb...love the juices too..great

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  2. Kiran.

    Vegetable couscous looks really yummy.

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  3. Vegetable cous cous looks so tempting and tasty..I too make very similar way,,will soon try your version too...

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  4. very healthy Dear..send me that plate Kiran..simply love the click..

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  5. vegetable couscous really gud, very healthy also...

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  6. Thank you Sanyukta,Swathi,Jagruti,NithuBala and Prema for your nice words.

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  7. Loved the presentation dear! yumm couscous! ;)

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  8. that looks healthy n delicious...very creative presentation.

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  9. kiran very nicely presented ilove couscous because it taste so good and very easy to cook.the vegettable and coussous looks so delicious and healthy

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  10. very healthy n tasty recipe...wonderful clicks too.

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  11. Delicious, filling and healthy dish, feel like having some..

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  12. Kiran,,good couscous recipe looks perfect n yum yum dear, well explained with nice pictures dear.

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  13. I love the simplicity of this dish! So delicious!

    Have a nice weekend dear Kiran:-)

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  14. Couscous is always so quick and easy to make,love the veggies in them :D

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  15. This is indeed a healthy one! Thanks for sharing the recipe. I really don't know how to make one.

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  16. What is couscous made of? Is it available in India too? Is it broken wheat?

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Unless otherwise noted, Sumadhura is the legal copyright holder of all the written material and pictures posted in this blog .The content here may not be used , reprinted or published without the written consent of the author. All the recipes posted here are made according to the tastes of my family and the measures used in the recipes here are approximate.