Couscous with Beans and Peas
Couscous with Beans and Peas - Green and really healthy!
Nutritional values
(Percentage of daily recommendation)
| Calorie | 439 cal. | (21 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 21.5 g | (72 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 192 μg | (64 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 1,057 mg | (26 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 175 mg | (58 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 150 grams green Beans
- 150 grams Broad bean
- 200 grams Peas
- 150 grams green Asparagus
- 300 milliliters Vegetable broth
- 250 grams Couscous
- salt
- 4 stalks mint
- 2 Tbsps sunflower oil
- 2 Tbsps lemon juice
- peppers
Preparation steps
Rinse and pull out the green beans and peas from the shell. Rinse the asparagus, peel lower third and trim the woody ends. Cut the asparagus into 4 cm (approximately 1½ inch) long pieces.
Bring the vegetable broth to boil in a pot. Add the couscous in a bowl, pour the vegetable broth over, cover, and let soak for 10 minutes.
Cook the green beans, fava beans and peas for 1 minute in a large pot in boiling salted water. Add the asparagus to the beans and cook together for another 7 minutes.
Meanwhile, stir the couscous with a fork.
Pour the beans and peas, rinse with cold water, and drain well.
Rinse the mint, shake dry, pluck the leaves and chop.
Mix the couscous with beans, peas, asparagus, mint and sunflower oil, and season with lemon juice, salt and pepper.
