Whole Wheat Cous Cous With Chickpeas, Edamame and Peanuts in a Peanut Butter Sauce

This take-out inspired dish is filled with peanut butter-y goodness and offers a fun, different way to enjoy vegetarian protein. Filled with fiber, protein and lower in calories and sodium than traditional take-out, this homemade version will become your new busy night go-to dish!

 

Ingredients (serves 6):

Peanut Butter Teriyaki Sauce:

1/3 C natural, creamy peanut butter

2 Tbsp teriyaki sauce (I like Trader Joe’s Soyaki Sauce)

2 Tbsp rice vinegar

1/4 C water

1/2 tsp hot sauce (I like Cholula or Frank’s Red Hot)

dash crushed red pepper flakes (depends how hot you like it!)

dash ground ginger

*optional: ~1/2 tsp honey to create a sweeter peanut sauce (not included in nutritional analysis)

Stir Fry:

1 C whole wheat cous cous, dry

1/2 large onion, chopped

1 garlic clove, minced

3/4 C carrots, shredded

1 can (15 oz) garbanzo beans (try to find a brand with no added salt – or rinse and strain beans to remove excess salt)

1/4 C edamame, shelled,  unsalted and ready-to-eat

5 oz baby bok choy (about 4-5 baby bok choy)

2 Tbsp water

1/4 C peanuts, roasted and unsalted (just the kernels)

*Note: Depending on whether or not you use a nonstick skillet, you may want to add either a nonstick vegetable oil spray or a small amount of olive oil to your skillet in the third step (while you add the spoonful of sauce). If adding olive oil, note that 1 Tbsp olive oil has about 120 calories and 14 grams of fat  (this is not accounted for below in the nutritional analysis). 

Directions:

1. Mix all sauce ingredients in a medium bowl until well-combined. Set aside.
2. Cook the cous cous according to box directions (I bring 1 C water to a boil, add 1 C dry cous cous, stir, remove from heat, cover and allow to sit for about 5-7 minutes, until all water is absorbed and cous cous is fluffy).
3. Add a small spoonful of peanut sauce to a large skillet or wok and heat over medium heat. Add onion, garlic, carrots and chickpeas and cook for about 5 minutes, stirring occasionally, until onion is translucent and slightly browned.
4. Add edamame, baby bok choy and 2 Tbsp water, stir and cover for approximately 3-5 minutes, until baby bok choy is bright green and softened. Add peanuts, stir and cook another 2-3 minutes, uncovered.
5. Add cous cous and the remaining peanut sauce to skillet and mix all ingredients until well combined. Serve and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 321 calories, Total Fat 11 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 39 g, Fiber 7 g, Protein 14 g, Sodium 438 mg, Calcium 82 mg