Green Vegetables
Green Vegetables - A dish that is definitely worth the effort!
Healthy, because
Even smarter
Nutritional values
With their intense taste and only about 1 gram of fat, the small braised cucumbers are among the best that figure-conscious vegetable fans can wish for. Fennel and celery contribute additional vitamins and fibre.
The almond couscous saturates and brings fibre and high-quality protein onto the plate.
(Percentage of daily recommendation)
| Calorie | 319 cal. | (15 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 3.1 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 9.6 mg | (0 %) | ||
| Calcium | 134 mg | (13 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1000 grams Braised Cucumbers
- 1 Fennel bulb (about 250 grams)
- 2 thin sprigs Celery (about 100 grams)
- 1 stalk Leeks (about 150 grams)
- 50 grams unpeeled almonds
- 2 Tbsps olive oil
- 125 milliliters Vegetable broth
- 1 garlic clove
- 170 grams Couscous
- 1 generous pinch Red pepper flakes
- salt
- 5 stalks Basil
Kitchen utensils
Preparation steps
Rinse cucumbers, peel, cut in half lengthwise, remove the seeds with a teaspoon and cut crosswise into 1 cm (approximately 1/4-inch) thick slices.
Rinse fennel and celery and set aside the leaves. Trim fennel, cut bulb in half and cut into strips.
Trim celery, removing strings if necessary and cut crosswise into thin slices.
Halve leek lengthwise, rinse, trim and cut crosswise into 1 cm (approximately 1/4-inch) wide rings.
Chop almonds and fry until golden brown in a frying pan. Place on a small plate and let cool.
Heat olive oil in a large skillet and sauté celery and cucumbers. Add broth, fennel and leek. Bring to a boil, cover and cook for 10 minutes over medium heat.
Meanwhile, peel garlic and press through a garlic press into a pot. Add couscous, red pepper flakes and 300 ml (approximately 1 1/4 cup) of water. Bring to a boil, cover and cook for 2 minutes over low heat.
Add salt to taste, cover and steep for 5 minutes off heat. Chop fennel and celery leaves and fold into couscous.
Rinse basil, shake dry, pluck leaves and chop finely.
Add almonds to the couscous, mix well, season vegetables with salt and garnish with basil. Serve vegetables with couscous.
