EatSmarter exclusive recipe

Confetti Couscous with Feta and Vegetables

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Average: 4.3 (7 votes)
(7 votes)
Confetti Couscous with Feta and Vegetables

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

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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
576
calories
Calories

Healthy, because

Even smarter

Nutritional values

Paprika provides 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 cal.(27 %)
Protein18 g(18 %)
Fat30 g(26 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage15.5 g(52 %)
Vitamin A3.3 mg(413 %)
Vitamin D0.2 μg(1 %)
Vitamin E9.8 mg(82 %)
Vitamin K227.6 μg(379 %)
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
Complete sugar12 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
7 ozs Broccoli
1 onion
3 Tbsps Canola oil
1 red Bell pepper
1 ¼ cups Carrot juice
salt
peppers
4 ozs Couscous
4 ozs Feta (9% fat)
2 Tbsps Sour cream
How healthy are the main ingredients?
BroccoliFetaSour creamonionsalt
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 Feta and Vegetables preparation step 1

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

2.
Confetti Couscous with Feta and 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 Feta and Vegetables preparation step 3

Add broccoli florets and 3/4 cup of water and cook over medium heat for 10 minutes. 

4.
Confetti Couscous with Feta and Vegetables preparation step 4

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

5.
Confetti Couscous with Feta and 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 Feta and 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 Feta and 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. 

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