Just becouscous.

COUSCOUS WITH

LENTILS, TOMATOES

AND BASIL

From New Vegetarian Cuisine. (Rodale Press, 1994). (To order the 376-page hardback, use the form on p. 15. Prod #SM3. $26.95.)

2 tsp. margarine 1/2 cup chopped onions 1 1/2 cups water 1 cup vegetable-cocktail juice [we used V8 Spicy Picante] 1 cup brown lentils, rinsed and drained 1 bay leaf 1 cup whole wheat couscous 1 medium tomato, coarsely chopped 1/2 cup chopped fresh basil 2 Tbs. grated Parmesan cheese 

In a 3-quart saucepan over medium heat, melt the margarine. Stir in the onions; cook, stirring frequently, for 2 to 3 minutes, or until tender. Stir in the water, juice, lentils, and bay leaf; bring to a boil. Reduce the heat to low; cover, and simmer for 30 to 45 minutes, or until the lentils are soft but not mushy.

Remove the pan from the heat and discard the bay leaf. Stir in the couscous, tomatoes, basil, and Parmesan. Cover and let stand for 5 minutes or until the couscous is soft. Uncover and fluff with a fork to separate the grains. Serves 4.

PER SERVING

Calories: 389 Sodium: 294 mg Fat: 3 grams Sat Fat: 1 gram (7% of cals.) Cholesterol: 2 mg

ORANGE

COUSCOUS

SALAD

From New Vegetarian Cuisine.

2 cups water 1 1/2 cups whole wheat couscous 3/4 tsp. turmeric 1/4 tsp. freshly ground black pepper 1 can (16 oz.) chickpeas, rinsed and drained 1 cup canned mandarin oranges, drained 1/2 cup chopped red onions 1/2 cup golden raisins 1/4 cup lemon juice 2 Tbs. olive oil I Tbs. grated orange peel I Tbs. minced fresh chives Red leaf lettuce

In a one-quart saucepan over high heat, bring the water to a boil. Add the couscous, turmeric, and pepper. Remove from the heat, cover, and let stand for 5 minutes or until the couscous is soft. Fluff with a fork. Transfer to a large bowl. Stir in the chickpeas, oranges, onions, and raisins.

In a small bowl, whisk together the lemon juice, oil, orange peel, and chives. Pour over the salad and toss to mix well. Cover and refrigerate for at least one hour. Serve on plates lined with the lettuce. Serves 8.

PER SERVING

Calories: 248 Sodium: 76 mg Fat: 4 grams Sat. Fat: 1 gram (15% of cals.) Cholesterol: 0 mg

QUICK-COOK

COUSCOUS

From High-flavor, Low-fat Cooking, by Steven Raichlen (Camden House Publishing, 1992). (Not for sale from Nutrition Action Health-letter.)

1 Tbs. olive oil 1 small onion, finely chopped (1/2 cup) 1 stalk celery, rinely chopped 3 Tbs. currants 2 Tbs. pine nuts 1 cup couscous [we used whole wheat couscous] 1 1/2 cups chicken stock or water salt [we used 1/4 tsp.] freshly ground black pepper

Heat the oil in a heavy saucepan. Add the onion, celery, currants, and pine nuts and cook over medium heat for 3 to 4 minutes, or until the onion is soft but not brown. Stir in the couscous and cook for 1 minute, or until lightly toasted.

Add the stock, salt, and pepper. Bring the mixture to a boil, stirring gently. Cover the pan, remove it from the heat, and let the couscous stand for 5 minutes. Just before serving, fluff with a fork and correct the seasoning. Serve at once. Serves 4.

PER SERVING

Calories: 265 Sodium: 265 mg Fat: 7 grams Sat. Fat: gram (24% of cals.) Cholesterol: 0 mg

Quick

Dish

Saute some diced onion and garlic with chopped broccoli, carrots, and red peppers in a little olive oil over high heat for two or three minutes. Sprinkle with light soy sauce and tabasco and saute for another minute. Serve over whole wheat couscous.