Couscous With Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 323 cal. | (15 %) | ||
| Protein | 9.63 g | (10 %) | ||
| Fat | 11.8 g | (10 %) | ||
| Carbohydrates | 45.2 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.78 g | (16 %) |
| Vitamin A | 1,166.81 mg | (145,851 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.28 mg | (2 %) | ||
| Vitamin B₁ | 0.18 mg | (18 %) | ||
| Vitamin B₂ | 0.05 mg | (5 %) | ||
| Niacin | 2.05 mg | (17 %) | ||
| Vitamin B₆ | 0.15 mg | (11 %) | ||
| Folate | 62.27 μg | (21 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 0.03 μg | (0 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 43.91 mg | (46 %) | ||
| Potassium | 319.42 mg | (8 %) | ||
| Calcium | 81.33 mg | (8 %) | ||
| Magnesium | 30.27 mg | (10 %) | ||
| Iron | 2.05 mg | (14 %) | ||
| Zinc | 0.64 mg | (8 %) | ||
| Saturated fatty acids | 7 g | |||
| Cholesterol | 30.61 mg |
Ingredients
- For the vegetables
- 6 Okra
- 3 carrots
- 2 Turnip
- 100 grams chickpeas
- 100 grams thin green Beans (preferably Kenyan beans)
- 4 sprigs fresh cilantro
- 2 garlic cloves
- 1 dried chili pepper
- 3 Tbsps clarified butter
- 250 milliliters Vegetable broth
- salt
- freshly ground peppers
- Harissa
Preparation steps
For the couscous, pour boiling salted water over the couscous and let soak for 5 minutes. Fluff couscous with a fork and keep warm.
For the vegetables, rinse okra and cut into small pieces.
Peel carrots, cut into quarters lengthwise and cut into eighths. Cut into slices or cubes.
Rinse turnips and cut into large cubes.
Rinse beans, trim ends and if necessary, cut in half.
Peel garlic and chop finely. Crush chile pepper in a mortar.
Heat the clarified butter in a large pan. Add carrots, beans, okra and turnips and cook 7-8 minutes. Add garlic and chile pepper and cook briefly. Pour in vegetable broth, stir in chickpeas, cover and simmer for another 5 minutes. Season with salt and pepper.
Distribute couscous on plates. Arrange the vegetables on top and serve garnished with harissa.
