Couscous with Lentils and Harissa Carrots
Couscous with lentils and harissa carrots - Fiery roots with a hearty garnish
Healthy, because
Even smarter
Nutritional values
Couscous scores with the nerve-strengthening vitamins of the B group and the skin-strengthening vitamin E. The combination of protein and fiber is ideal for our muscles and a top satiator.
If you get some, it's best to use couscous of the whole-grain variety, which contains more minerals, vitamins and fiber than the light variety.
(Percentage of daily recommendation)
| Calorie | 448 cal. | (21 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12.1 g | (40 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 32.4 μg | (54 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 12.9 μg | (29 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 1,169 mg | (29 %) | ||
| Calcium | 146 mg | (15 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 146 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 1 shallot
- 2 garlic cloves
- 3 Tbsps olive oil
- 8 ozs Lentils
- 18 ozs Vegetable broth
- 1 tsp ground Coriander
- 28 ozs carrots
- salt
- 1 Tbsp Harissa
- 9 ozs Couscous
- 1 organic lemon (juice and peel)
- 5 ozs Greek yogurt
- 1 ¾ ozs Tahini (sesame paste)
- peppers
- 2 beets (pre-cooked, vacuum packed)
- 4 fresh mint
- 1 ¾ ozs almonds (2 TBSP.)
Preparation steps
Peel and finely chop the shallot and garlic. Heat 1 tablespoon of oil in a saucepan. Sauté shallot and garlic for 2 minutes over medium heat. Add lentils and cook for 3 minutes over medium heat, then deglaze with broth. Add 16 ounces water, coriander, and cumin, and cook lentils for 25 minutes over medium heat.
Meanwhile, clean and peel carrots, leaving some green, wash. Cook in boiling salted water for about 5-6 minutes. Remove carrots, and drain. Mix carrots with harissa and remaining oil, place on a baking tray lined with baking paper, and pepper, and bake in a preheated oven at 200 °C / 400 ˚F for 25 minutes.
Add the couscous to the lentils and cook over low heat for another 10 minutes, stirring occasionally. Remove from heat and let lentil couscous swell for another 5 minutes.
Meanwhile, mix lemon zest and juice with yogurt, tahini, salt and pepper. Cut beet into thin slices. Wash mint and pat dry. Coarsely chop almonds.
Spread the yogurt on a plate. Mix the lentil couscous with the beet slices and half of the mint and place on the plate. Spread roasted carrots on top and garnish with remaining mint and almonds.
