Israeli Couscous, Artichoke, and Feta Bake
This dinner is unique and delicious. Use Israeli couscous if you can find it (more markets now carry it), as it has much bigger grains and a great texture, yet still cooks quickly.
Ingredients
- 15 oz. canned or jarred artichoke hearts in water
- 2 Tbsp. extra virgin olive oil
- 2 cloves garlic minced, about 1 tsp.
- 1 lb. sliced cremini or white mushrooms
- 8 oz. cherry tomatoes halved about 1 cup
- 9 oz. Israeli couscous (use wheat or gluten-free, if needed), or use 1 1/3 cup orzo
- 15 oz. canned navy beans drained and rinsed
- 8 oz. reduced-sodium chicken or vegetable broth (or use any variety)
- 1/4 tsp. black pepper
- 1 cup crumbled feta cheese
Instructions
- Preheat the oven to 350 degrees. Spray a 9 x 13-inch baking dish with nonstick cooking spray.
- Drain the artichokes, reserving the liquid. Slice the artichokes thinly from top to bottom.
- Heat the oil in a large heavy skillet over medium heat. Add the garlic and sauté it for 30 seconds.
- Add the artichokes and mushrooms and sauté them for about 5 minutes until the mushrooms darken.
- Add the tomatoes and cook it for 2 more minutes.
- Add the couscous, beans, broth, reserved artichoke liquid, and pepper, bring it to a low boil, and simmer it for about 2 minutes.
- Pour the mixture into the baking dish, stirring it to spread the vegetables and grains evenly.
- Top it with the cheese and cover it with foil (spray the bottom of the foil with nonstick cooking spray to prevent the cheese from sticking to it). (At this point you can refrigerate it for up to 12 hours before baking it.)
- Bake it for 15 minutes. Remove the foil and bake it, uncovered, for 15 more minutes. Serve it immediately or refrigerate it for up to 3 days.
Slow Cooker Directions:
- Omit the oil. Thoroughly combine all ingredients except the couscous and feta in the slow cooker and cook on low for 6 - 8 hours or on high for 3 - 4 hours. Add the uncooked couscous, stir well, and top with the feta cheese. Cook for 15 more minutes on high. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Drain and slice the artichokes (reserve the liquid!), peel the garlic, slice the mushrooms if necessary, halve the tomatoes, crumble the cheese if necessary and refrigerate, assemble and refrigerate the dish, or fully prepare and refrigerate it.
Scramble Flavor Booster: Double the garlic, black pepper, and add ¼ tsp. salt with the pepper.
Tip: Despite their name, navy beans are white in color. (These beans got their name as they were once considered a staple ingredient within the US Navy because they have a long shelf life and are an excellent source of protein.) Navy beans are close relatives to cannellini and Great Northern beans and can be used in place of either of them in cooking.
Nutritional Information Per Serving (% based upon daily values): Calories 360, Total Fat: 10g, 15.5%; Saturated Fat: 4g, 16.5%; Cholesterol: 17mg, 5.5%; Sodium: 831mg, 34.5%; Total Carbohydrate: 55g, 18%; Dietary Fiber: 6g, 23%; Sugar: 5g; Protein: 17g
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