Couscous with Mushrooms and Zucchini
Couscous with Mushrooms and Zucchini - Couscous with delicious vegetables - simply a dream!
Healthy, because
Even smarter
Nutritional values
Couscous and vegetables contain a lot of fibre and ensure a long lasting satiety.
If you like, you can enjoy fried tofu cubes to increase the protein content of the dish.
(Percentage of daily recommendation)
| Calorie | 357 cal. | (17 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 621 mg | (16 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 108 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 4 scallions
- 2 garlic cloves
- 200 grams Zucchini
- 200 grams small button Mushroom
- 2 Tbsps Canola oil
- salt
- peppers
- 1 pinch ground Cumin
- 1 tsp Curry powder
- 300 grams Couscous
- 400 milliliters hot Vegetable broth
- 2 stalks Thai basil
- cayenne pepper
- 2 Tbsps Lime juice
Preparation steps
Rinse, trim, and thinly slice the scallions. Peel and finely chop the garlic. Rinse the zucchini, halve lengthwise, and thinly slice. Trim and halve the mushrooms.
Heat the oil in a pan and sauté the garlic over medium heat until soft. Add the zucchini, mushrooms, and scallions. Sauté for 5-6 minutes, stirring occasionally. Add the cumin and curry powder, then season to taste with salt and pepper.
Add the coucous to a bowl, then top with the hot vegetable broth. Let steep for 10 minutes. Rinse and dry the thai basil, then remove the leaves.
Fluff the couscous with a fork. Mix in the vegetables and the lime juice. Season to taste with salt and cayenne pepper. Divide the couscous into bowls and garnish with the basil.
