Couscous with Mixed Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 457 cal. | (22 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 69 g | (46 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.3 g | (48 %) |
| Vitamin A | 2.4 mg | (300 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 67.9 μg | (113 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 203 μg | (68 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 185 mg | (195 %) | ||
| Potassium | 1,663 mg | (42 %) | ||
| Calcium | 168 mg | (17 %) | ||
| Magnesium | 156 mg | (52 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 159 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 23 g |
Ingredients
- Ingredients
- 400 grams Couscous
- 4 small Zucchini
- 2 Red Bell pepper
- 8 carrots
- 2 Kohlrabi
- 2 white Beets
- 4 sprigs cilantro
- 2 garlic cloves
- 1 dried chili pepper
- 4 Tbsps clarified butter
- 1 generous pinch ground saffron
- 150 milliliters Vegetable broth
- salt
- freshly ground peppers
- cilantro (for garnish)
Preparation steps
Pour 400 ml (approximately 1 3/4 cups) boiling water over the couscous in a bowl, cover and steam for about 5 minutes. Fluff with a fork.
Rinse zucchini and cut into slices.
Rinse bell peppers, cut in half, remove seeds and cut into large pieces.
Peel carrots, halve lengthwise and cut into sticks.
Peel kohlrabi and coarsely chop.
Peel beets and cut into wedges.
Pluck cilantro leaves and chop finely.
Peel garlic and chop finely.
Crush chile pepper in a mortar.
Blanch zucchini, carrots, kohlrabi and beets in boiling salted water for about 4 minutes. Rinse in cold water and drain well. Heat the clarified butter in a pan, add bell peppers and cook for about 4 minutes. Add garlic, chile pepper and cilantro. Cook briefly, then add zucchini, carrots, kohlrabi and beets and cook while stirring over medium heat, 6-8 minutes. Deglaze with vegetable broth, cover and simmer for another 5 minutes. Season with salt, pepper and saffron. Arrange couscous on a tray or large platter and top with the vegetables. Serve garnished with cilantro leaves.
