Second Spin, Country 107: Mali [International Food]

chickpeas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are lower in calories and provide similar protein.

chicken or lamb

🥗Healthier: tofu

💰Cheaper: chicken thighs

Tofu offers a plant-based protein alternative.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil adds healthy fats and flavor.

zucchini

🥗Healthier: yellow squash

💰Cheaper: cabbage

Cabbage is often less expensive and still provides crunch.

Bring water to a boil in a pot.

Stir in couscous and a pinch of salt.

Cover and remove from heat; let sit for 5 minutes.

Fluff couscous with a fork and set aside.

Heat vegetable oil in a skillet over medium heat.

Add chopped onion and sauté until translucent, about 3-4 minutes.

Stir in diced carrot, zucchini, and bell pepper; cook for 5-7 minutes.

Add minced garlic and spices; cook until fragrant, about 1 minute.

Mix in chickpeas and chopped tomatoes; simmer for 10 minutes.

Combine vegetable mixture with couscous, stirring well to incorporate.

Serve hot, garnished with chopped green onions and cilantro.

Cooking Techniques

Spice Level: