Couscous with Mixed Vegetables
Couscous with Mixed Vegetables - Fine meal not only for vegetarians.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 579 cal. | (28 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 81 g | (54 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.4 g | (51 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 7.5 mg | (63 %) | ||
| Vitamin K | 77.8 μg | (130 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 137 mg | (144 %) | ||
| Potassium | 1,129 mg | (28 %) | ||
| Calcium | 146 mg | (15 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 295 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 200 grams carrots
- 200 grams Cauliflower
- 1 red Bell pepper
- 400 grams chickpeas (drained)
- 1 large onion
- 2 garlic cloves
- 3 Tbsps olive oil
- 1 Tbsp Tomato paste
- cayenne pepper
- Turmeric
- ground cilantro
- ground Cumin
- 300 grams Couscous
- 2 Tbsps butter
- 1 Zucchini
- 4 Tomatoes
- salt
- 1 bunch parsley
- peppers
Preparation steps
Peel carrots, cut into slices. Brush cauliflower, rinse, divide into florets. Rinse pepper, remove seeds and ribs. Drain chickpeas.
Peel the onion and garlic, chop finely. Heat oil in a pan, sauté onion and garlic. Add tomato paste, cayenne, turmeric, coriander and cumin, cook briefly. Add carrots, cauliflower, peppers and 150 milliliters (2/3 cup) of water. bring to boil, cover and let simmer for 10 minutes.
Meanwhile bring 300 ml (1 1/3 cup) of salted water to a boil. Remove from heat, stir in couscous and let soak for 10 minutes. Stir in butter.
Meanwhile rinse zucchini, trim, cut into slices. Blanch tomatoes, peel and dice. Add chickpeas, zucchini and tomatoes to vegetables, let simmer 8-10 minutes. Rinse the parsley, chop, add to vegetables, season with salt and pepper. Distribute everything on 4 plates.
