Couscous-stuffed Couscous
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
408
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 408 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 14.1 μg | (24 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 417 mg | (10 %) | ||
| Calcium | 205 mg | (21 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 53 μg | (27 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 16.4 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 67 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the Vegetables
- 2 large, ripe Tomatoes (rinsed)
- salt (to taste)
- freshly ground Black pepper (to taste)
- 4 large Mushrooms (cleaned)
- 1 medium Zucchini (rinsed)
- For the Filling
- ⅔ cup vegetable stock
- ¾ cup dry Couscous
- 1 onion (peeled and finely chopped)
- 1 clove garlic cloves (peeled and finely chopped)
- 2 Tbsps olive oil
- 5 Tbsps fresh Basil finely chopped (divided)
- 2 Tbsps Crème fraiche (or sour cream)
- 1 cup Feta (crumbled)
- 2 Tbsps butter (melted)
Preparation steps
1.
Preheat oven to 350º F. Coat a large casserole dish with non-stick cooking spray.
2.
Cut tomatoes in half, horizontally. Gently scoop out the inside of the tomatoes. Discard the seeds and dice and reserve the pulp, place in a medium bowl. Season with salt and pepper. Set aside.
3.
Carefully, remove the stems from the mushroom caps and finely chop. Place in bowl with diced tomatoes.
4.
Cut the zucchini into 4 generous rounds. Carefully scoop out the centers, remove the seeds and finely chop the pulp. Place in bowl with the tomatoes and mushroom stems.
5.
Bring the stock to a boil, remove from heat and stir in the couscous, cover and let sit for 6 minutes.
6.
Heat the oil in a skillet, saute the onions until translucent, about 3 to 5 minutes, add the garlic and saute until fragrant about 1 minute. Add the chopped tomato pulp, mushroom stems, and zucchini cook briefly until softened, about 3 minutes.
7.
Add the cooked vegetables to the couscous. Stir in the 4 tablespoons basil, creme fraiche and 2/3 of the feta; season with salt and pepper.
8.
Fill the hollowed out vegetables with the couscous mixture and place in the prepared casserole dish. Sprinkle with the remaining feta cheese, drizzle with melted butter and bake for 15 to 20 minutes.
9.
Garnish with remaining basil and divide between plates. Serve.
