A nutritious and robust vegetable and couscous
casserole.
Vegetarian Couscous
Casserole
1 (15-ounce) can black beans, drained and
rinsed
1 1/2 cups water
1/4 teaspoon salt
1 cup couscous, uncooked
1 (8 3/4-ounce) can corn, drained and rinsed
1 (8-ounce) can sliced water chestnuts, drained and rinsed
1 (7-ounce) jar roasted peppers in water, drained and rinsed
and cut into strips
1/3 cup green onions, minced
2 tablespoons pickled jalapeno pepper, minced
1 cup part-skim ricotta cheese
2 tablespoons balsamic vinegar
2 teaspoons sesame oil
1 teaspoon ground cumin
6 cups fresh spinach leaves
- Bring water and salt to a boil in saucepan.
Remove from heat. Add couscous and stir well. Cover and let stand
5 minutes or until liquid is absorbed. Add black beans, corn,
chestnuts, roasted peppers, onions, and jalapeno peppers. Stir
gently.
- Combine cheese, vinegar, oil, and cumin.
Stir into couscous mixture. Spoon into an 11x7x2 inch baking
dish coated with nonstick cooking spray.
- Bake, uncovered, at 350°F (175°C) for
25 minutes.
- To serve, spoon couscous mixture onto
individual servings of spinach.
Makes 6 servings
NUTRITIONAL INFORMATION (per serving):
Servings per recipe: 6; Serving size: 1/6 of recipe; Calories:
252g; Carbohydrates: 39g; Fat: 5g; Cholesterol: 13mg; Protein:
14g; Fiber: 7g; Sodium: 245mg (460mg using canned beans)
FOOD EXCHANGES: 2 starch/bread; 1 lean
meat; 2 vegetable
Recipe provided courtesy Michigan Bean Commission.
