Couscous with Pear and Arugula Puree
Nutritional values
(Percentage of daily recommendation)
| Calorie | 542 cal. | (26 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.1 g | (37 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.5 mg | (63 %) | ||
| Vitamin K | 107.4 μg | (179 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 160 μg | (53 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 158 mg | (166 %) | ||
| Potassium | 938 mg | (23 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 147 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 stalk Leeks
- 1 Red Bell pepper
- 1 yellow Bell pepper
- 1 Zucchini
- 2 garlic cloves
- 6 Tbsps olive oil
- 300 grams Couscous (Instant)
- 600 milliliters Vegetable broth (or chicken broth)
- salt
- freshly ground peppers
- 1 tsp Harissa
- 1 firm Pear
- 1 bunch Arugula
- 50 grams Pine nuts
Preparation steps
Trim the leek, rinse and cut into fine strips. Trim the peppers, rinse, cut in half, remove seeds and ribs and cut into small cubes. Rinse the zucchini and cut into strips. Peel the garlic.
Heat 2 tablespoons oil in a saucepan and sauté the leek and zucchini strips and diced peppers. Add the couscous and pour in the broth. Press the garlic through a garlic press, add to pan with harissa and season with salt and pepper. Cover and let soak for about 10 minutes at very low heat.
Peel the pear, quarter, remove the seeds and cut the flesh into cubes. Trim arugula, rinse, shake dry and chop coarsely. Puree the pear and arugula with the pine nuts and the remaining oil. Season with salt and pepper.
Season the couscous, serve on plates and top with 1 tablespoon pear and arugula puree. Serve the remaining puree separately.
