Harissa-Spiced Israeli Couscous

recipe
To make this dish flexitarian, replace tempeh with 1 pound large shrimp, peeled and deveined, with tails intact. Prep: 25 minutes; For tempeh: Cook 37 minutes. For shrimp: Chill 30 minutes; Cook 28 minutes.

Yield:

4 servings (serving size: about 2 cups)

Nutritional Information

Calories 533
Fat 25 g
Satfat 8 g
Monofat 10 g
Polyfat 2 g
Protein 33 g
Carbohydrate 47 g
Fiber 11 g
Cholesterol 20 mg
Iron 4 mg
Sodium 573 mg
Calcium 303 mg

Ingredients

Harissa marinade:
2 medium garlic cloves, minced
1/2 tablespoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon cayenne pepper
2 1/2 tablespoons lemon juice
1/4 cup extra-virgin olive oil
3/4 teaspoon salt
1/4 cup chopped fresh cilantro
Tempeh:
1 1/4 cups water
2 (8-ounce) packages tempeh (such as Litelife), cut into 1-inch squares
Couscous:
2 tablespoons butter
1/2 cup finely chopped onion
2 garlic cloves, minced
3/4 cup uncooked Israeli couscous
2 1/4 cups vegetable broth
Tomatoes:
2 pints cherry tomatoes
1/4 cup extra-virgin olive oil
2 garlic cloves, minced
1/2 teaspoon crushed red pepper flakes
1/4 cup chopped fresh herbs (such as a combination of oregano, basil, and parsley)
Sea salt or kosher salt
Freshly ground black pepper
Minced cilantro (optional)
Grated Parmesan cheese (optional)

Preparation

1. For the marinade, combine all marinade ingredients in a medium bowl, and whisk.

2a. For the tempeh, add 1 1/4 cups water to marinade. Arrange the tempeh in one layer in a large non-stick skillet. Pour marinade over tempeh. Bring to a simmer over high heat. Cover; simmer 15 minutes or until most of the liquid is absorbed. Set aside; keep warm.

2b. To use shrimp: Transfer marinade to a large zip-top plastic bag. Add shrimp; seal and marinate in refrigerator 30 minutes. Remove shrimp from bag, and discard marinade. Place shrimp on grill rack or broiler pan coated with cooking spray; cook 3 minutes on each side or until done. Set aside; keep warm.

3. For the couscous, melt butter in a small saucepan over medium heat. Add onion and garlic; sauté 3 minutes or until tender. Add the couscous; sauté 2 minutes, stirring frequently. Add broth; bring to a boil. Reduce heat; simmer, covered, for 12 minutes or until couscous is tender. Remove from heat; let stand 5 minutes. Fluff with a fork.

4. For the tomatoes, combine tomatoes, oil, garlic, and pepper flakes in a large nonstick skillet over high heat; sauté 3 minutes or until tomatoes soften and begin to pop. Stir in herbs; sauté 2 minutes. Season with salt and pepper.

5. Divide the couscous among 4 wide soup bowls. Spoon tomatoes around couscous; top with tempeh or shrimp. Sprinkle with cilantro and Parmesan, if desired.

Nutritional analysis with shrimp: Calories 472 (40% from fat); Fat 21g (sat 7g, mono 11g, poly 2g); Cholesterol 192mg; Protein 32g; Carbohydrate 39g; Sugars 6g; Fiber 4g; Iron 4mg; Sodium 729mg; Calcium 192mg

Note:

September 2005
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