Couscous with Mixed Vegetables
(2 votes)
(2 votes)
Couscous with Mixed Vegetables - The lemon wedges give this dish a particularly smart, fresh taste.
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
300
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 300 cal. | (14 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 175 mg | (184 %) | ||
| Potassium | 863 mg | (22 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 58 mg | |||
| Cholesterol | 0 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Couscous
- salt
- 2 carrots
- 1 Fennel bulb
- 1 yellow Bell pepper
- 1 Red Bell pepper
- 2 Zucchini
- 1 garlic clove
- 2 shallots
- 2 Tbsps olive oil
- 1 lemon
- 1 sprig rosemary
- 1 sprig thyme
- peppers
Preparation steps
1.
Cook the couscous in salted water according to the package directions.
2.
Peel the carrot. Rinse and peel the fennel, peppers, and zucchini. Cut all the vegetables into bite-sized pieces.
3.
Peel and finely chop the shallots and garlic.
4.
Heat the oil in a pan, add all the ingredients except the couscous, and cook until al dente.
5.
Peel the lemon, making sure to remove the bitter whie pith. Remove the whole fruit segments.
6.
Rinse and dry the rosemary and thyme, remove the leaves, and finely chop.
7.
Add the lemon segments and herbs to the vegetables. Season to taste with salt and pepper. Mix the vegetables with the couscous and serve.
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