Couscous, Feta and Chickpeas
Servings: 4 servings
Calories: 429kcal
Equipment
- Pressure cooker
- Casserole dish (2 quart or larger)
Ingredients
Beans
- ½ cup dry chickpeas
- 1 bay leaf
Everything else
- 1 pint grape tomatoes halved
- 3 scallions thinly sliced
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- 2 cloves garlic minced or crushed
- ½ tsp kosher salt
- ½ tsp black pepper
- 3 sprigs oregano, rosemary or sage
- 2 cups vegetable broth
- 1 bunch dill leaves and tender stems minced
- 1 tbsp lemon zest from 1 lemon
- ¾ tsp cumin
- 4 ounces couscous
- 4 oz feta
- 2 oz Parmesan finely shredded
Instructions
Beans
- Pre-soak the beans for about 6-8 hours in 1% salinity water. Drain and add to a pressure cooker along with enough water to cover the beans. Add the bay leaf. Bring to high pressure for 8 minutes. Allow pressure to release for 25 minutes and then release the rest of the pressure manually. Check for softness and cook for longer if needed. If done, drain the beans, discarding the water. Proceed once beans are done.
Everything else
- Once ingredients are prepared, preheat the oven to 450ºF. In a large casserole dish, toss together the halved tomatoes, scallions, 2 tbsp oil, 1 tbsp vinegar, minced garlic, ½ tsp salt, ½ tsp pepper and the herb sprigs. Roast tomatoes in the oven until tender, about 15 minutes.
- While that roasts, heat the stock until it boils. Stir in the chipped dill, lemon zest and cumin.
- Remove the tomatoes from the oven and add the stock, couscous and chickpeas. Cover pan tightly (with foil if necessary) and return to oven for 20 minutes.
- After 20 minutes, remove from the oven and remove the lid. Remove the herb sprigs and fold in most of the feta and half of the Parmesan. Then put the remaining feta and parmesan on the top. Bake uncovered until the feta starts to melt, another 5 minutes.
Nutrition
Calories: 429kcal | Carbohydrates: 47g | Protein: 19g | Fat: 19g | Saturated Fat: 8g | Cholesterol: 35mg | Sodium: 1323mg | Potassium: 627mg | Fiber: 8g | Sugar: 9g | Vitamin A: 1600IU | Vitamin C: 22mg | Calcium: 370mg | Iron: 3mg
Nutrition Facts
Couscous, Feta and Chickpeas
Amount Per Serving
Calories 429
Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 8g50%
Cholesterol 35mg12%
Sodium 1323mg58%
Potassium 627mg18%
Carbohydrates 47g16%
Fiber 8g33%
Sugar 9g10%
Protein 19g38%
Vitamin A 1600IU32%
Vitamin C 22mg27%
Calcium 370mg37%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.