Vegetable Couscous Pilaf ….

Vegetable Couscous Pilaf – Diabetes Friendly Thursdays…

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Vegetable Couscous Pilaf

DFT is back just in time at the onset of winters, comfort food and celebrating Thanksgiving! Bringing a healthy yet delicious dish this month to celebrate the International Diabetes Month!

Couscous is also known as moroccan pasta and is easily available in grocery stores as well as Online ..
Pilaf is usually made using Rice but I have made this Pilaf using Couscous as it is healthy , extremely quick and simple to make – which is perfect for a busy week night
This pilaf looks pretty With colorful vegetables and gets its flavor from vegetable stock , cumin and other spices.

Serves 4
Serving size 1 Cup
Cooks in under 30 mins

For the Pilaf

1 cup whole wheat Couscous ( Whole Grain )
2 cups water Or Vegetable stock
1/4 cup chopped onions
1/2 cup chopped mixed bell peppers
1/4 cup chopped carrots
1/4 cup chopped Zucchini
1/4 cup boiled and drained chickpeas
1/4 cup cherry tomatoes for garnishing ( optional )
A handful fresh parsley chopped
Handful feta cheese cubed ( optional )
Juice of 1/2 lemon or to taste
1 tbs oil ( I used Olive Oil )
1 tsp cumin powder
Salt and pepper as per taste
Red pepper flakes optional

Method
1. In a large, deep skillet, heat the oil.
2. Add all the vegetables and cook over high heat, stirring frequently, until lightly browned and crisp-tender, about 5 minutes.
3. Now season the vegetables with salt , cumin, pepper and red pepper flakes and cook, stirring for a minute .
4. Add the couscous and cook, stirring frequently, until lightly toasted, about 2 minutes.
5. Stir in the stock , Cover and let stand off the heat until the couscous is tender and the liquid is absorbed, about 5 minutes. 6. Fluff with a fork, stir in the feta and cilantro and serve hot with Raita of your choice ..

NOTE :
1.You Can even serve Couscous Pilaf with some grilled lean meat on the side to make it into a complete meal .
2. I used vegetable broth as liquid to rehydrate Couscous to give it more flavor ..
3 Another Method to To Rehydrate Couscous
Place dry couscous in a heat proff bowl , pour double the amount of boiling water or broth over it . Let it sit for 5 to 10 minutes until all the liquid is absorbed .

LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED

WHOLE WHEAT COUSCOUS
The American Diabetes Association recommends that individuals with diabetes choose whole grains, such as whole-wheat couscous, Because they contain the entire grain kernel, whole grains tend to be higher in dietary fiber than their refined counterparts. They are also less likely to spike your blood sugar levels because of their lower glycemic index, according to the University of Michigan.

Garbanzo Beans / Chickpeas
Chickpeas, also called garbanzo beans, are a healthy way to add more protein and other essential nutrients to your meals. They are good sources of fiber, iron, phosphorus, zinc, potassium, magnesium and vitamin B-6. These beans may also lower your risk for cancer, heart disease and diabetes, as well as limiting increases in blood sugar levels after meals.

BELL PEPPERS
Peppers are packed with fiber and relatively low in calories and carbohydrates, they are an excellent choice on a diabetes diet.
peppers are considered a nonstarchy vegetable — which means that most of the carbohydrates found in peppers are in the form of fiber. MayoClinic.com explains that fiber not only helps regulate blood sugar levels, but also decreases the risk of heart disease…

ZUCCHINI
Zucchini for diabetes is very effective as the B complex in the presence of zinc and magnesium help in breaking down the sugars in your body. It has an abundance of fiber and pectin, which are vital in regulating your blood sugar levels.

ONION
Adding onions to your daily meal boosts your vegetable intake without adding a large number or calories or carbohydrates to your diet.

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

FOR MORE DIABETES FRIENDLY RECIPES , CLICK ON THE PICTURES BELOW

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