Moroccan magic: simple couscous can make a tantalizing meal - includes recipes - Low Fat and Fast

COUSCOUS IS ONE of my favorite foods because of its speed of preparation. It can be made in 15 minutes, thanks to the tiny, grain-like pieces that require only a short steaming to cook and fluff into a nutritious, flavorful meal.

The national dish of Morocco, Tunisia and Algeria, couscous is made from a fine pellet of semolina flour. Because the pellet is also called couscous, there sometimes is a little confusion over whether the pellet or the finished dish is being discussed. But the confusing nomenclature hasn't dampened its popularity--it is widely known in Middle Eastern cuisines, including Israeli, and is rapidly gaining ground in the United States.

Two couscous entrees, one savory and one sweet, can be served with Laban Wa Toum, a side dish of mint-flavored yogurt sauce. For a sweet side dish, I serve a quick gratin made with dried apricots and peaches. Make the yogurt sauce first, then mix the gratin and bake it while you steam the couscous for the entree. And although this meal seems like plenty of food for a traditional couscous feast, you may wish to serve the pita crisps, which can be baked at the same time as the gratin.

Spicy Couscous with Chickpeas

Try using half whole wheat couscous cud half regular for a nutritional and flavor boost.

2 tsp. olive oil 1 onion, thinly sliced 2 carrots, peeled and sliced diagonally 1 cup diced tomatoes 1/4 tsp. ground turmeric (see glossary) 1/4 tsp. ground cumin 1/4 tsp. ground cinnamon 1 cup cooked chickpeas, rinsed and drained (see glossary) 2 scallions, sliced 1 tsp. chopped jalapeno chilies 2 cups uncooked couscous 3 cups vegetable broth 1/4 cup chopped parsley Salt and pepper to taste

HEAT OIL in large saucepan over medium heat. Saute onion, carrots and tomatoes, stirring, until soft but not brown, about 5 minutes. (Add up to 1/3 cup water if needed to prevent sticking.)

Add spices; cook 1 minute, stirring frequently. Add chickpeas, scallions, chilies, couscous and broth. Bring to a boil. Cover saucepan and remove from heat. Let stand until liquid is absorbed, about 5 minutes. Add parsley, salt and pepper; fluff couscous with fork. Makes 4 servings. PER SERVING 390 CAL.; 14G PROT.: 4G FAT; 78G CARB.; 0 CHOL.; 315MG SOD.; 6G FIBER. VEGAN

Sweet Couscous with Currants and Apricots

1 tsp. olive oil 1/2 cup sliced scallions 1/2 cup grated carrot 1/3cup diced tomato 1/4 cup currants 1/4 cup chopped dried apricots 2 cups uncooked couscous (see glossary) 1 1/2 cups vegetable broth 1 cup apple juice 1 tsp. curry powder 1/4 tsp. salt. or to taste Chopped cilantro or mint for garnish

HEAT OIL in large saucepan over medium heat. Saute scallions carrot and tomato 5 minutes, stirring frequently, or until vegetables are soft but not brown. Add currants, apricots and couscous; cook 1 minute, stirring frequently.

Add broth, apple juice, curry powder and salt. Bring to a boil, cover saucepan and remove from heat. Let stand until liquid is absorbed. Fluff couscous with fork. Garnish with cilantro. Makes 4 servings. PER SERVING: 455 CAL.; 13G PROT.; 1G FAT; 98G CARB.; 0 CHOL.; 195MG SOD.; 3G FIBER. VEGAN

Laban Wa Toum

This yogurt sauce has many variations. This version was adapted from a recipe by Kathryn Silver, a food writer who studied in Lebanon.

1 clove garlic. pressed 1/8 tsp. salt 1 cup plain low-fat or whole-milk yogurt 1/2 tsp. dried mint leaves 1/2 tsp. olive oil (optional)

COMBINE GARLIC and salt with yogurt. Rub mint leaves to crush; stir into yogurt. Add oil if desired. Makes 1 cup. PER TABLESPOON: 10 CAL.; 1G PROT.;0.2G FAT; 1G CARB.; 1MG CHOL.; 28MG SOD.; 1G FIBER. LACTO

Baked Pita Crisps

4 7-inch pita rounds 2 tsp. olive oil 1 tsp. dried marjoram 1 tsp. dried thyme

PREHEAT OVEN to 425 degrees. Split pita rounds in half; brush, sprinkle or spray with oil. Cut each half into 8 wedges each with scissors. Place on 2 nonstick baking sheets (do not overlap wedges). Sprinkle with marjoram and thyme. Bake until light brown and crisp, watching carefully so crisps do not scorch, 8 to 10 minutes. Makes 8 servings. PER SERVING: 151 CAL.; 5G PROT.; 2G FAT; 27G CARB.; 0 CHOL.; 240MG SOD.; 1G FIBER. VEGAN

Dried Apricot and Peach Gratin

I use fresh peaches and apricots when they are in season, but dried fruits also work well.

2 cups chopped dried peaches 1 cup chopped dried apricots 3 cups apple juice 1/3 cup brown sugar (optional) 2 tsp. lemon juice 1 tsp. ground ginger 4 gingersnaps, chopped

PREHEAT OVEN to 425 degrees. In medium saucepan, bring peaches and apricots to boll in apple juice. Remove from heat; let stand for 10 minutes. Mix with brown sugar if desired, lemon juice and ginger. Place in a shallow baking dish and sprinkle with gingersnaps. Bake until fruit is tender and syrup thickens, about 15 minutes. Makes 4 servings. PER SERVING 466 CAL.; 6G PROT.; 2G FAT; 11 3G CARB.; 0 CHOL.; 64MG SOD.; 12G FIBER. OVO-LACTO

G L O S S A R Y

Chickpeas: Light-brown beans with a nutty flavor. They are available dried or canned. Also called garbanzo beans.

Couscous: A pellet made from steamed, dried and crushed durum wheat. Common in north African dishes.

Turmeric: The ground root of a plant related to ginger. It has a bitter, pungent flavor and an intense yellow orange color. It is used in curries, and is what gives American mustard its bright yellow color.

MARY CARROLL is the author of THE NO CHOLESTEROL (NO KIDDING!) COOKBOOK (Rodale, 1991).

COPYRIGHT 1996 Vegetarian Times, Inc. All rights reserved.
COPYRIGHT 2000 Gale Group