Besides iron, folate, and other nutrients, chickpeas have that terrific high-protein, high-fiber combo that helps you feel fuller longer. As for butternut squash, 1 cup serves up more heart-healthy potassium than a banana. Packed with vitamins A and C, it keeps hair and skin healthy, and it could help lower cancer and diabetes risks.
- 2 tbsp. olive oil
- 1 red onion, sliced lengthwise
- 1 tsp. ground cumin
- 1 tsp. ground coriander
- 6 carrots, peeled and cut into 1-inch chunks
- 1 (20 oz.) container peeled and cubed butternut squash
- 1 (8 oz.) zucchini, quartered lengthwise and sliced into 1-inch chunks
- 1 tsp. coarse salt
- 2 c. canned crushed tomatoes
- 3 tsp. harissa, plus more for serving (optional)
- 2 2/3 c. low-sodium chicken broth, heated in microwave
- 1 c. whole wheat Israeli or pearl couscous
- 3 (14 oz.) cans chickpeas
- juice of 1/2 lemon
- 1/4 c. packed parsley leaves, plus more, chopped, for garnish
- Make the filling: Heat oven to 375 degrees Fahrenheit. Heat 1 Tbsp oil in a large skillet over medium heat. Add onion; cook, stirring occasionally, until softened, about 8 min. Stir in 1/2 tsp cumin and 1/2 tsp coriander. Add carrots, zucchini, squash, salt, and some pepper. Cook, stirring occasionally, 6 min. Add tomatoes, 2 tsp harissa, and 2 cups broth. Raise heat and bring to a boil, then reduce to a simmer and cook until liquid has thickened and vegetables have softened slightly, about 20 min.
- Make the topping: Drain chickpeas, reserving liquid. Set aside 1 cup chickpeas. Purée remaining chickpeas in a food processor, whirring in 3/4 cup reserved liquid, until smooth. Add lemon juice and parsley, and pulse to combine. In a small bowl, toss reserved cup chickpeas with remaining Tbsp olive oil, 1/2 tsp cumin, 1/2 tsp coriander, and tsp harissa. Set aside.
- Assemble filling and topping: Add couscous to a 3-quart baking dish. Ladle in remaining 2/3 cup broth, then vegetable mixture, taking care to keep couscous submerged. Spread chickpea puree evenly across the top, then scatter spiced chickpeas over the topping.
- Bake until golden brown and bubbling, about 40 min. Let cool 10 min. Garnish with chopped parsley. Serve with harissa on the side, if you like.
315 cal, 7 g fat (1 g saturated), 13 g protein, 55 g carb, 10 g sugar, 11 g fiber, 689 mg sodium, 0 mg cholesterol per serving
This recipe originally appeared in the December 2016 issue of Dr. Oz The Good Life.