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Couscous with Lentils Tomatoes & Basil

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Submitted by dread

Whole wheat couscous with brown lentils, fresh tomatoes, basil, and Parmesan simmered in vegetable juice. A low-fat vegetarian one-pot meal with hearty protein and bright Italian flavors.

YIELD

4 servings

PREP

10 min

COOK

55 min

READY

70 min

Lentils and couscous in the same pot is the kind of thrifty, plant-powered cooking that never goes out of style.

Brown lentils simmer in water and vegetable juice cocktail until just tender, then the whole wheat couscous goes straight in off the heat to soak up all that savory liquid.

Fresh chopped tomatoes, a generous handful of basil, and a shower of grated Parmesan get stirred through at the end, turning a humble pot of grains and legumes into something that smells like an Italian garden.

Low-fat, vegetarian, and seriously filling for how simple it is.

Kitchen Tips

  • Don’t let the lentils go mushy. You want them soft but still holding their shape so they give the dish texture rather than dissolving into paste.
  • The vegetable juice cocktail adds a savory, slightly tangy depth that plain water can’t match. V8 or a similar blend works well here.
  • Tear the basil by hand instead of chopping with a knife. A knife bruises the leaves and turns them dark, while tearing keeps them bright and fragrant.
  • Add the Parmesan while the couscous is still hot so it melts slightly and coats the grains.

Ingredients

2 30
TABLESPOONS ML LIQUID
for sauteing *
1 1
MEDIUM MEDIUM ONION
chopped
1 ½ 355
CUPS ML WATER
1 237
CUP ML BROWN LENTIL
rinsed and drained *
1 1
EACH BAY LEAF *
1 237
CUP ML COUSCOUS
whole wheat
1 1
MEDIUM MEDIUM TOMATO
coarsely chopped
½ 118
CUP ML BASIL
fresh *
2 30
TABLESPOONS ML PARMESAN CHEESE
grated

Directions

Sauté onion in liquid of your choice for 2 to 3 minutes or until tender.

Stir in the water, juice, lentils, and bay leaf; bring to a boil.

Reduce the heat to low; cover, and simmer for 30 to 45 minutes, or until the lentils are soft but not mushy.

Remove the pan from the heat and discard the bay leaf.

Stir in the couscous, tomatoes, basil, and Parmesan.

Cover and let stand for 5 minutes or until the couscous is soft.

Uncover and fluff with a fork to separate the grains.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 253g (8.9 oz)
Amount per Serving
Calories 201 5% from fat
 % Daily Value *
Total Fat 1g 2%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 2mg 1%
Sodium 212mg 9%
Total Carbohydrate 13g 13%
Dietary Fiber 3g 14%
Sugars g
Protein 15g
Vitamin A 24% Vitamin C 38%
Calcium 6% Iron 5%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber
 
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