Couscous with Mixed Vegetables and Lamb
Nutritional values
(Percentage of daily recommendation)
| Calorie | 655 cal. | (31 %) | ||
| Protein | 40.44 g | (41 %) | ||
| Fat | 27.46 g | (24 %) | ||
| Carbohydrates | 69.59 g | (46 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 18.84 g | (63 %) |
| Vitamin A | 2,019.49 mg | (252,436 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.16 mg | (26 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 16.33 mg | (136 %) | ||
| Vitamin B₆ | 1.01 mg | (72 %) | ||
| Folate | 180.86 μg | (60 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 13.11 μg | (29 %) | ||
| Vitamin B₁₂ | 2.74 μg | (91 %) | ||
| Vitamin C | 138.4 mg | (146 %) | ||
| Potassium | 2,238.52 mg | (56 %) | ||
| Calcium | 187.57 mg | (19 %) | ||
| Magnesium | 136.75 mg | (46 %) | ||
| Iron | 6.05 mg | (40 %) | ||
| Iodine | 1.5 μg | (1 %) | ||
| Zinc | 7.81 mg | (98 %) | ||
| Saturated fatty acids | 6.58 g | |||
| Cholesterol | 87.38 mg |
Ingredients
- Ingredients
- 250 grams Couscous (instant)
- cinnamon (to taste, or garam masala)
- 800 grams Beef broth
- 400 grams lamb (leg or shoulder)
- 2 garlic cloves
- 2 onions
- 4 Tomatoes
- 2 small Eggplant
- 4 carrots
- 1 Zucchini
- 2 Pumpkin
- 200 grams broad Green beans
- 2 red Hungarian wax peppers
- 1 Kohlrabi
- 4 Tbsps olive oil
- 1 tsp Turmeric
- 1 bay leaf
- allspice (ground)
- cilantro (ground)
- salt
- freshly ground peppers
Preparation steps
Rinse lamb, pat dry and chop.
Peel onions and chop roughly.
Peel garlic and chop finely.
Blanch tomatoes in boiling water, remove skins, cut into quarters, remove seeds and cut into strips.
Rinse and halve the eggplant.
Peel carrots and cut in half lengthwise.
Rinse zucchini, trim, cut in half lengthwise and cut into slices.
Peel pumpkin.
Rinse, halve and trim wax peppers.
Peel kohlrabi and cut into wedges.
Brown the meat in 2 tablespoons hot oil. Add garlic, onions, allspice, coriander and turmeric and fry briefly, then deglaze with about 200 ml (approximately 3/4 cup) of broth. Add bay leaf, cover and simmer for about 1 hour. Then add tomatoes and season with salt and pepper.
Pour 250 ml (approximately 2 cups) of boiling broth over couscous and allow to steep, covered, about 5 minutes. Then stir with a fork. (Or traditionally prepare, see tips!) Season with a little cinnamon or garam masala.
Fry eggplant in remaining hot oil. Add the remaining vegetables and deglaze with the remaining broth. Cover and let stand 8-10 minutes to steam the vegetables. Season with salt.
