Tuesday, September 23, 2008

Components Make the Dish - Curried Vegetable and Couscous Stew

Component cooking.



I know the term makes you think of the sad woman's Martha Stewart, Sandra Lee, but I'm of the mind that you don't have to open a bazillion cans to make a quick and tasty dinner. In fact, I opened just one can for this dish -- a can of kidney beans. I often have some kidney beans boiled and ready in the freezer, but not this time. I did, however, have some cooked chickpeas, veggie broth, a batch of roasted veggies (red peppers, cherry tomatoes, zucchini, garlic, mushrooms and green beans), and some pureed tomatoes (fresh toms cooked with garlic, salt, and pepper, that I'd pureed after cooling) on hand. All of these things had been lovingly created on less harried days and had been sitting patiently in my freezer, awaiting their big moments.

With the addition of fresh veg (zucchini), pantry items, and yogurt, I made a pretty rockin' and healthy meal in no time. (I thawed all of the components for this dish in advance, but could have nuked them in the microwave at the last minute.)

I've taken to calling the end result a stew, even though it isn't really stewed. It's a bit thicker and heartier than a plain old soup. So there you have it... a quick dinner using some of those things you put aside for later. Little to no processed foodstuffs, either! Take that Sandra Lee!



What components are in your fridge and how will you use them?



Curried Vegetable and Couscous Stew
1 Tbsp olive oil
1 Tbsp curry powder
2 cloves garlic, minced
1 onion, halved and sliced
2 c zucchini, halved lengthwise and sliced
2 c chickpeas (boiled or canned, drained)
1 c kidney beans (boiled or canned, drained)
2 c roasted vegetables (your choice)
1 - 2 tsp Tabasco Green hot sauce
2 c vegetable broth
1 1/2 c tomato puree

salt
pepper
2 Tbsp low fat Greek yogurt (plus extra for garnish; omit for vegan)
1 cup cooked couscous


1) Saute the curry powder, onion, and garlic in olive oil in a heavy pot over medium high heat.
2) When the onions are softened, add the zucchini with a pinch of salt and saute for one minute.
3) Add the chicken broth, chickpeas, kidney beans, roasted vegetables, hot sauce, and tomato puree.
4) Bring to a boil, then turn down the heat and simmer for 10 minutes.
5) Season to taste with salt, pepper, and additional Tabasco.
6) Remove from heat. Stir in the couscous and the yogurt. Adjust seasonings, if necessary.

Serve garnished with additional yogurt.

2 red beans:

bricogirl said...

I like your vegetarian take on couscous. Here in France I make this Couscous Recipe heavy on the meat for my taste, but the carniverous lads love it. Thanks for your entertaining blog. A bientot.

Gumbeaux Gal said...

bricogirl, your recipe looks great! I've bookmarked your blog. Thanks for visiting. :)

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