dish
Algerian Couscous

8
Serves
595
Calories
15
Nutrients
16
Vitamins

Ingredients

1 teaspoon ras el hanout or other Moroccan seasoning mix
1 pound cubed lamb stew meat
2 tablespoons olive oil
4 cloves garlic , chopped
8 cups low-sodium chicken broth
Two 15-ounce cans chickpeas (garbanzo beans) , drained
2 boxes couscous
about 1 tablespoon harissa sauce
1/2 cup fresh cilantro , chopped

Cooking Instructions

1. Rub the ras el hanout on the lamb and chicken.

2. Heat the olive oil in a large stew pot over medium heat. Sear the meat on all sides, being careful not to burn the seasonings. Move the seared meat to a platter and set aside. Drain any excess fat from the pan.

3. Add the onions and cook until the onions begin to soften, about 5 minutes. Add the garlic, stir and cook for one minute. Add the tomates with their juices and the chicken broth. Season lightly with salt and pepper and simmer for 1 hour.

4. Add the carrots and turnips and cook for 10 more minutes. Add the zucchini and cook for 5 more minutes. Add the chickpeas and heat thoroughly.

5. In a separate pot, make the couscous according to the instructions on the package.

6. Remove 1/2 cup of the broth and mix it with the harissa to make a hot sauce to accompany the couscous.

7. Add the cilantro and remove the stew from the heat and put the meat, vegetables and broth into separate bowls and serve them along side the couscous and hot sauce.

Serving Size: 1 bowl

Nutrition Information

Number of Servings: 8
Serving Size
0
Calories
595
Protein
44 g
Total Carbohydrate
72 g
Dietary Fiber
8 g
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar
8 g
Total Fat
17 g
Saturated Fat
4 g
Monounsaturated Fat
6 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
86 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
2 g
Percent Calories from Protein
29 %
Percent Calories from Carbohydrate
47 %
Percent Calories from Fat
25 %
Vitamin A
7035 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
11 mg
Vitamin B6
1 mg
Vitamin B12
2 mcg
Biotin
4 mcg
Vitamin C
17 mg
Vitamin D
0 IU
Folate
49 mcg
Vitamin E
1 IU
Vitamin K
11 mcg
Pantothenic Acid
1 mg
Calcium
109 mg
Iron
5 mg
Phosphorus
400 mg
Potassium
980 mg
Sodium
346 mg
Zinc
5 mg