EatSmarter exclusive recipe

Confetti Couscous with Creamed Vegetables

For 1 Adult and 1 Child (1-6 Years)
4.166665
Average: 4.2 (6 votes)
(6 votes)
Confetti Couscous with Creamed Vegetables

Confetti Couscous with Creamed Vegetables - Beautifully colorful, bright and nicely spiced—no meat!

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Health Score:
Health Score
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
576
calories
Calories

Healthy, because

Even smarter

Nutritional values

Paprika provides with vitamin C for strong defensive forces. Broccoli is particularly rich in beta-carotene and minerals such as calcium for strong teeth and bones and zinc for the immune system.

Children love mild couscous - and so do mothers, because it is ready in no time. It also tastes great as a salad: Simply mix couscous and carrot juice, let it swell and mix in the remaining ingredients raw.

1 serving contains
(Percentage of daily recommendation)
Calorie576 kcal(27 %)
Protein18 g(18 %)
Fat30 g(26 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage15.5 g(52 %)
Calorie385 kcal(18 %)
Protein12 g(12 %)
Fat20 g(17 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage10.5 g(35 %)
Vitamin A3.3 mg(413 %)
Vitamin D0.2 μg(1 %)
Vitamin E9.8 mg(82 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.9 mg(66 %)
Vitamin B₆0.8 mg(57 %)
Folate110 μg(37 %)
Pantothenic acid2.5 mg(42 %)
Biotin14.8 μg(33 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C173 mg(182 %)
Potassium1,267 mg(32 %)
Calcium401 mg(40 %)
Magnesium172 mg(57 %)
Iron8.9 mg(59 %)
Iodine57 μg(29 %)
Zinc4.6 mg(58 %)
Saturated fatty acids8.7 g
Uric acid161 mg
Cholesterol31 mg
1 Kinderportion enthält
Vitamin A2.2 mg(275 %)
Vitamin D0.1 μg(1 %)
Vitamin E6.6 mg(55 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.3 mg(44 %)
Vitamin B₆0.5 mg(36 %)
Folate74 μg(25 %)
Pantothenic acid1.7 mg(28 %)
Biotin9.9 μg(22 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C115 mg(121 %)
Potassium845 mg(21 %)
Calcium268 mg(27 %)
Magnesium115 mg(38 %)
Iron6 mg(40 %)
Iodine38 μg(19 %)
Zinc3.1 mg(39 %)
Saturated fatty acids5.9 g
Uric acid107 mg
Cholesterol21 mg
Development of this recipe:

Ingredients

for
2
Ingredients
7 ounces
1
3 tablespoons
1
1 ¼ cups
4 ounces
4 ounces
Feta cheese (9% fat)
2 tablespoons
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Pot (with lid), 1 Measuring cups, 1 Wooden spoon, 1 Skillet (with lid), 1 Fork, 1 Immersion blender (optional)

Preparation steps

1.
Confetti Couscous with Creamed Vegetables preparation step 1

Rinse broccoli and divide into small florets. Peel stems and cut into small cubes.

2.
Confetti Couscous with Creamed Vegetables preparation step 2

Peel onion and chop finely. In a pot, heat 1 tablespoon of oil. Sauté the onion and cubed broccoli stems for about 1 minute. 

3.
Confetti Couscous with Creamed Vegetables preparation step 3

Add broccoli florets and 200 ml (approximately 3/4 cup) of water and cook over medium heat for 10 minutes. 

4.
Confetti Couscous with Creamed Vegetables preparation step 4

Meanwhile, rinse and halve bell pepper, remove the seeds and cut into small cubes.

5.
Confetti Couscous with Creamed Vegetables preparation step 5

Heat the remaining oil in a large skillet and fry the bell pepper for a minute. Add the carrot juice, season with salt and pepper and stir in the couscous.

6.
Confetti Couscous with Creamed Vegetables preparation step 6

Bring carrot juice to a boil and then let it cook, covered, over low heat for 5-10 minutes (according to package instructions). Meanwhile, cut feta cheese into small cubes.

7.
Confetti Couscous with Creamed Vegetables preparation step 7

Fluff the cooked couscous with a fork and stir in the feta cheese. Add sour cream to the cooked vegetables and season with salt and pepper to taste. For a richer sauce, puree the mixture with a hand blender.