Page 5 of 6 · Dinner ideas 9–10
9. Chickpea, tomato and couscous bowls
Couscous lets you keep the stovetop work focused on the chickpeas. Choose ordinary couscous for this version; pearl couscous needs a different cooking method.
Ingredients
- ½ cup dry ordinary couscous
- Boiling water or broth, in the amount stated on its package
- 1 tablespoon olive oil
- 1 small zucchini, diced
- 1 garlic clove, minced
- 1 can (15–15.5 ounces) chickpeas, drained and rinsed
- 1 cup canned diced tomatoes, with juice
- ½ teaspoon dried oregano
- Lemon juice and black pepper, to taste
How to make it
- Prepare the couscous using the liquid quantity and standing time on its package. Fluff it with a fork when ready.
- Meanwhile, heat the oil in a skillet. Cook the zucchini over medium heat until softened, then add the garlic and stir briefly.
- Add the chickpeas, tomatoes and oregano. Simmer until the chickpeas are hot and the sauce is no longer watery. Spoon over the couscous and finish with lemon juice and pepper.
Make it work: Ordinary couscous is made from wheat. For a wheat-free alternative, use rice or another suitable grain, preparing it separately according to its own instructions.
10. Smoky beans on thick toast
Beans on toast can be dinner when the topping has enough body to stay on the bread. The mustard is optional, but it gives the tomato sauce a sharper finish.
Ingredients
- 1 tablespoon olive oil
- ½ small onion, finely chopped
- 1 tablespoon tomato paste
- ½ teaspoon smoked paprika
- 1 can (15–15.5 ounces) cannellini or pinto beans, drained and rinsed
- ½ cup water
- ½ teaspoon mustard, optional
- 2–4 thick slices of bread
- Black pepper; salt if needed
How to make it
- Heat the oil in a small saucepan. Soften the onion over medium heat, then stir in the tomato paste and paprika.
- Add the beans and water. Simmer gently, stirring and crushing a few beans, until the sauce is thick enough to spoon onto toast. Add a splash of water if it becomes pasty.
- Stir in the mustard if using. Taste and season. Toast the bread just before serving and pile the beans on top.
Make it work: Serve with sliced tomatoes or another vegetable you enjoy. Check mustard and bread labels if you need to avoid specific allergens.
Using leftovers? Follow the USDA storage and reheating guidance, summarized on page 1.
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