Here’s a simple dinner for midweek. It takes mere minutes to prepare, and the added seeds and nuts make this dish a super protein powerhouse.
1 1/2 cups (350 mL) water
1 1/2 cups (350 mL) couscous
1 Tbsp (15 mL) unsalted butter
1/4 cup (60 mL) plain yogurt
1/4 cup (60 mL) extra-virgin olive oil
1 tsp (5 mL) white wine vinegar
1 tsp (5 mL) curry powder
1/4 tsp (1 mL) ground turmeric
1 tsp (5 mL) sea salt
1 tsp (5 mL) freshly ground black pepper
2 cups (500 mL) baby spinach
1 carrot, peeled and coarsely grated
1/2 cup (125 mL) minced Italian parsley
1/2 cup (125 mL) dried currants
1/2 cup (125 mL) hemp hearts
1/4 cup (60 mL) sliced unblanched almonds
2 green onions, sliced
1/4 cup (60 mL) finely diced red onion
Bring water to a boil. Remove from heat. Stir in couscous and butter. Cover and set aside for 5 minutes. Fluff with fork.
Whisk together yogurt, olive oil, vinegar, curry powder, turmeric, salt, and pepper. Stir to blend. Pour over fluffed couscous and mix well. Sprinkle with remaining ingredients and gently fold in to lightly mix. Add more seasonings to taste, if you wish. Serve at room temperature.
Each serving contains: 392 calories; 13 g protein; 20 g total fat (4 g sat. fat, 0 g trans fat); 42 g total carbohydrates (3 g sugars, 6 g fibre); 422 mg sodium
source: "Hemp Power", alive #384, October 2014
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