Southwest Couscous

Serve up the flavors of the Southwest with this quick and easy recipe. Packed with fiber, it’s sure to spice up your dinner routine. This recipe comes to us from our friends at Tomato Wellness.

Food for Thought: Ever wonder how canned food stays fresh? Canned foods are heated after they’re sealed, which removes any bacteria. The seal keeps any new bacteria from entering and spoiling the food. Canned foods are processed, but many items like tomatoes, beans and vegetable stock are still healthy whole foods. But since some items have lots of salt, look for “reduced sodium” versions.

Cooking Tip of the Week: It takes about eight green onion stalks to get a full cup of chopped green onions. Since this recipe calls for only half a cup of green onions, how many stalks will you need? (check out the ingredients list below to find the answer!)

Family Dinner Conversation Starter: What is something you hope you’ll be able to keep for a long time? Why?

Ingredients:

• 1 can (14.5 oz.) stewed tomatoes
• 1 can (14.5 oz.) vegetable broth
• 1/2 cup chopped green onions, divided (about four)
• 2 tablespoons margarine or butter or dairy-free butter
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 package (10 oz.) whole wheat couscous
• 1 can (15 oz.) low-sodium black beans, drained and rinsed
• 1/2 cup shredded low-fat cheddar cheese or dairy free cheese

Directions:

Adult: Cook 1/2 cup green onions in margarine or butter in large saucepan until tender.

Together: Stir in broth, undrained tomatoes, cumin and chili powder.

Adult: Heat to a boil; remove from heat.

Together: Stir in couscous and beans. Cover, let stand 5 minutes.

Kid: Fluff couscous mixture with a fork.

Kid: Top each serving with cheese and remaining green onions.