Couscous with Summer Vegetables
Couscous with summer vegetables - Whether as a main course or a delicious barbecue side dish: couscous with summer vegetables tastes delicious, is easy to make and contains lots of healthy, colourful vegetables! Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
This dish is rich in iron from the couscous as well as vitamin C from the peppers and lime, which helps the body bette absorb vitamin C.
Use wholemeal couscous if you can, because it contains more fiber and minerals.
(Percentage of daily recommendation)
| Calorie | 349 cal. | (17 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 54.1 μg | (18 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 53.7 mg | (57 %) | ||
| Potassium | 614.2 mg | (15 %) | ||
| Calcium | 81.1 mg | (8 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 5.7 μg | (3 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 87.3 mg | |||
| Cholesterol | 3.1 mg |
Ingredients
- Ingredients
- 1 ¼ cups Couscous
- 1 Tbsp Tomato paste
- 1 small Zucchini
- ½ yellow Bell pepper
- 2 Tomatoes
- 2 Tbsps olive oil
- 1 splash Lime juice
- ½ bunch parsley
- salt
- peppers
- ground paprika
- Red pepper flakes
- ¼ bunch parsley
- 4 Tbsps Yogurt
Preparation steps
Put the couscous with tomato paste in a bowl. Add 1 1/4 cup of boiling water, mix well and leave to stand for 5 minutes.
In the meantime, prepare the zucchini, peppers and tomatoes. Cut the vegetables into small cubes and add to the couscous.
Add olive oil and lime juice to the couscous. Season with salt, pepper, paprika powder and chili flakes.
Chop parsley and add to the couscous and mix. Spread the couscous with summer vegetables on four plates, add yoghurt and serve.
