Mediterranean Lemon Chickpeas dill and vegetable couscous

Source

fresh 20 vegetarian plan , February 15

Ingredients

Display units in Metric

		INGREDIENTS
		For Mediterranean lemon chickpeas
2	Tablespoon	thick nonfat Greek
		Yogurt
2	Tablespoons	olive oil
1		lemon zested and juiced to yield 2-
3	Tablespoons	juice
1	Tablespoon	red or white wine vinegar
4		garlic cloves minced or pressed
1	teaspoon	paprika
1	Tablespoon	dried oregano
¹⁄₂	teaspoon	kosher salt
¹⁄₄	teaspoon	black pepper
2-14.5	ounce	cans organic garbanzo beans rinsed and drained
		For dill and vegetable couscous
1 ¹⁄₂	cups	low sodium vegetable broth
1	Tablespoon	olive oil
1	cup	dry couscous
2	cups	baby spinach about 2 handfuls
¹⁄₂		red bell pepper cut into small dice
¹⁄₂		cucumber peeled, seeded and cut, into small dice
¹⁄₄	small	red onion cut into small dice
6	oz	cherry tomatoes halved, about 1 full cup
		Optional ¼ cup feta cheese about 1 oz crumbled*
1	Tablespoon	fresh dill finely chopped
1		lemon juiced and zested
¹⁄₂	teaspoon	kosher salt
¹⁄₄		black teaspoon black pepper
2	Tablespoons	olive oil

MADE AHEAD

• Cut vegetables: red bell pepper, cucumber, red onion and cherry tomatoes

For Mediterranean lemon chickpeas

1. In a small bowl, combine Greek yogurt, olive oil, lemon zest & juice, vinegar, garlic, paprika, oregano, and salt & pepper. Mix

in drained chickpeas and marinate in the refrigerator for at least an hour, overnight if possible. In a pinch give it at least

20 minutes.

For dill and vegetable couscous

1. In a small sauce pot with a lid, bring the broth to a boil with the olive oil.

2. Once boiling, turn off the heat, stir in the couscous, and cover with the lid. Allow the couscous to absorb the liquid, about 7 minutes.

3. Fluff the couscous with a fork, cool slightly.

Meanwhile

4. In a large bowl, combine the spinach, red bell pepper, cucumber, onion, tomato, feta cheese, dill, lemon juice & zest, salt & pepper, and olive oil. Stir to combine and set aside.

5. Once the couscous is slightly cooled, add it to the large bowl of vegetables and stir to combine.

6. Serve couscous warm with chilled chickpeas.

* Kitchen Note:

To make it dairy free leave the Greek yogurt out of the marinade and the feta cheese out of the couscous. Garbanzo beans, otherwise known as chickpeas, are considered an

ancient crop, one highly prized for its nutritional and environmental values (adding nitrogen to the soil when grown). Even today chickpeas offer a great low cost, high protein source for everyday use. Dry beans and peas are great gluten free alternatives too! Fun fact: Top US chickpea producers are found in Washington, Idaho and California.

MADE AHEAD
• Cut vegetables: red bell pepper, cucumber, red onion and cherry tomatoes
For Mediterranean lemon chickpeas
1. In a small bowl, combine Greek yogurt, olive oil, lemon zest & juice, vinegar, garlic, paprika, oregano, and salt & pepper. Mix
in drained chickpeas and marinate in the refrigerator for at least an hour, overnight if possible. In a pinch give it at least
20 minutes.
For dill and vegetable couscous
1. In a small sauce pot with a lid, bring the broth to a boil with the olive oil.
2. Once boiling, turn off the heat, stir in the couscous, and cover with the lid. Allow the couscous to absorb the liquid, about 7 minutes.
3. Fluff the couscous with a fork, cool slightly.
Meanwhile
4. In a large bowl, combine the spinach, red bell pepper, cucumber, onion, tomato, feta cheese, dill, lemon juice & zest, salt & pepper, and olive oil. Stir to combine and set aside.
5. Once the couscous is slightly cooled, add it to the large bowl of vegetables and stir to combine.
6. Serve couscous warm with chilled chickpeas.
* Kitchen Note:
To make it dairy free leave the Greek yogurt out of the marinade and the feta cheese out of the couscous. Garbanzo beans, otherwise known as chickpeas, are considered an
ancient crop, one highly prized for its nutritional and environmental values (adding nitrogen to the soil when grown). Even today chickpeas offer a great low cost, high protein source for everyday use. Dry beans and peas are great gluten free alternatives too! Fun fact: Top US chickpea producers are found in Washington, Idaho and California.

Comments & Personal Notes

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