Fine Vegetable Cuisine

Couscous with Lentils and Harissa Carrots

5
Average: 5 (5 votes)
(5 votes)
Couscous with Lentils and Harissa Carrots

Couscous with lentils and harissa carrots - Fiery roots with a hearty garnish

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
448
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie448 kcal(21 %)
Protein17 g(17 %)
Fat14 g(12 %)
Carbohydrates62 g(41 %)
Sugar added1 g(4 %)
Roughage12.1 g(40 %)
Vitamin A2.2 mg(275 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.7 mg(23 %)
Vitamin K32.4 μg(54 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.6 mg(43 %)
Folate106 μg(35 %)
Pantothenic acid1.3 mg(22 %)
Biotin12.9 μg(29 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C25 mg(26 %)
Potassium1,169 mg(29 %)
Calcium146 mg(15 %)
Magnesium118 mg(39 %)
Iron4.9 mg(33 %)
Iodine9 μg(5 %)
Zinc3.1 mg(39 %)
Saturated fatty acids3.1 g
Uric acid146 mg
Cholesterol9 mg
Complete sugar16 g

Ingredients

for
6
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.)
How healthy are the main ingredients?
carrotLentilalmondolive oilshallotgarlic clove

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

5.

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.