Confetti Couscous with Feta and Vegetables
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.
(Percentage of daily recommendation)
| Calorie | 576 cal. | (27 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.5 g | (52 %) |
| Vitamin A | 3.3 mg | (413 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 9.8 mg | (82 %) | ||
| Vitamin K | 227.6 μg | (379 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 14.8 μg | (33 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 173 mg | (182 %) | ||
| Potassium | 1,267 mg | (32 %) | ||
| Calcium | 401 mg | (40 %) | ||
| Magnesium | 172 mg | (57 %) | ||
| Iron | 8.9 mg | (59 %) | ||
| Iodine | 57 μg | (29 %) | ||
| Zinc | 4.6 mg | (58 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 161 mg | |||
| Cholesterol | 31 mg | |||
| Complete sugar | 12 g |
Ingredients
- 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
Preparation steps
Rinse broccoli and divide into small florets. Peel stems and cut into small cubes.
Peel onion and chop finely. In a pot, heat 1 tablespoon of oil. Sauté the onion and cubed broccoli stems for about 1 minute.
Add broccoli florets and 3/4 cup of water and cook over medium heat for 10 minutes.
Meanwhile, rinse and halve bell pepper, remove the seeds and cut into small cubes.
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.
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.
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.