Moroccan Spiced Couscous with Chickpeas

Kcal: 530 |

P: 19 |

F: 15 |

C: 87 |

Fiber: 15

Ingredients

Whole wheat couscous (dry): 40g (1/4 cup), Chickpeas (canned, drained): 120g (3/4 cup), Water: 120ml (1/2 cup), Tomato (diced): 50g (1/2 medium), Zucchini: 50g (1/2 cup, diced), Red onion: 25g (1/4 cup, diced), Garlic: 3g (1 clove, minced), Raisins: 15g (1 tbsp), Almonds (sliced): 10g (1 tbsp), Olive oil: 5ml (1 tsp), Lemon juice: 5ml (1 tsp), Ground cumin: 1g (1/4 tsp), Ground cinnamon: 0.5g (1/8 tsp), Ground coriander: 1g (1/4 tsp), Paprika: 1g (1/4 tsp), Fresh mint: 5g (1 tbsp, chopped), Fresh parsley: 5g (1 tbsp, chopped), Salt and Black pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 5ml olive oil in a pot over medium heat. 2. Add 25g diced red onion and cook until translucent, about 3 minutes. 3. Add 3g minced garlic and cook for 30 seconds. 4. Add 1g cumin, 0.5g cinnamon, 1g coriander, and 1g paprika. Stir for 30 seconds until fragrant. 5. Add 50g diced zucchini and cook for 2 minutes. 6. Add 50g diced tomato, 120g drained chickpeas, 15g raisins, and 120ml water. 7. Bring to a simmer and cook for 5 minutes. 8. Stir in 40g dry couscous, cover, and remove from heat. 9. Let stand for 5 minutes, then fluff with a fork. 10. Stir in 5ml lemon juice, 5g chopped mint, 5g chopped parsley, a pinch of salt, and black pepper. 11. Top with 10g sliced almonds before serving.

Menopause Benefits

This vibrant couscous and chickpea bowl is a delightful way to support well-being during menopause. Whole wheat couscous provides steady energy and fibre, helping to maintain digestive health and balanced blood sugar. Chickpeas are a wonderful source of plant-based protein and iron, which support muscle strength and sustained energy. Colourful vegetables like tomato, zucchini, and red onion add a rich mix of antioxidants, vitamins, and minerals that promote immune function and overall vitality. Garlic and a blend of warming spices, cumin, cinnamon, coriander, and paprika, bring aromatic flavour and beneficial phytonutrients that support heart health and digestion. Sweet raisins and crunchy almonds offer natural sweetness, healthy fats, and a boost of magnesium and vitamin E, which are valuable for bone and skin health. A drizzle of olive oil and a splash of lemon juice add healthy fats and a refreshing finish, while fresh mint and parsley provide extra antioxidants and a burst of flavour. This dish is satisfying and uplifting, making nutritious eating a joyful and supportive part of menopause wellness.

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