A recipe from the Mediterranean island of Sardinia offers a way to prepare a vegetable-packed meal at home. The dish comes from the town of Carloforte, located on the island of San Pietro off the southwest coast of Sardinia.
The cooking style in this part of Sardinia shows influence from Arab cuisine of Tabarca, near the coast of Tunisia. People from Liguria in northwest Italy moved to the area for fishing and later settled in Carloforte, bringing couscous and spices with them. The result is a blend of traditions unique to Sardinian cooking. The dish combines seasonal vegetables with couscous and a mix of aromatic spices. It can be served warm or cold the next day.
The recipe serves four to six people. Ingredients include one lemon, four artichokes, 250 grams of couscous, two thinly sliced zucchini, one small eggplant chopped into half-inch cubes, two peeled and chopped carrots, half a cauliflower chopped into florets, one thinly sliced onion, half a Savoy cabbage sliced lengthwise and then into small chunks, 150 grams of cooked chickpeas, two and a quarter teaspoons of spice mix, extra virgin olive oil, and salt and pepper.
To prepare, first fill a bowl with water and squeeze in the juice from the lemon halves, then drop the squeezed halves into the bowl. Hold an artichoke and use a small knife to remove the tough outer leaves at the base. Cut off the top half to three-quarters of an inch where the leaves are still tough, leaving about one inch of the stem attached. Peel the tough outer layer of the stem. Cut the artichoke in half and scoop out the fuzzy choke in the middle. Cut it in half again to make quarters. Place the quarters in the lemon water to prevent browning. Repeat with the remaining artichokes.
Put the couscous in a bowl, add a pinch of salt and a drizzle of oil, then cover with boiling water to half an inch above the couscous. Stir and cover the bowl with plastic wrap or a plate and set aside. Thinly slice the artichokes, then heat one tablespoon of oil in a large frying pan over medium-high heat and add the zucchini, artichokes, and eggplant. Heat two tablespoons of oil in another large frying pan over medium-high heat and add the carrots, cauliflower, onion, and cabbage. Stir both pans often. After five minutes, add the chickpeas to the pan with zucchini, artichokes, and eggplant and continue cooking for about 10 minutes, until all vegetables are cooked but still have some crunch.
Once the vegetables are cooked, divide the spice mixture between the two pans, season with salt and pepper, and stir. Cook for another minute, then remove the pans from the heat. Transfer the cooked couscous to a large bowl and fluff it with a fork. Stir in the cooked vegetables and one tablespoon of olive oil. Taste and adjust the seasoning. Serve right away or at room temperature.
A homemade spice mix can be made with half a teaspoon of ground coriander, a quarter teaspoon each of ground cinnamon, ground cloves, and ground nutmeg, half a teaspoon of ground caraway seeds, and half a teaspoon of aniseed or ground star anise.
Nutritional information per serving is estimated at 350 calories, 13 grams of protein, 60 grams of carbohydrates, and 8 grams of fat. This estimate may vary based on the ingredients used.
