Couscous with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 1,280 cal. | (61 %) | ||
| Protein | 114 g | (116 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 142 g | (95 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.5 g | (48 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 53.7 μg | (90 %) | ||
| Vitamin B₁ | 1.4 mg | (140 %) | ||
| Vitamin B₂ | 1.4 mg | (127 %) | ||
| Niacin | 26.9 mg | (224 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 146 μg | (49 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 149 mg | (157 %) | ||
| Potassium | 2,605 mg | (65 %) | ||
| Calcium | 2,385 mg | (239 %) | ||
| Magnesium | 528 mg | (176 %) | ||
| Iron | 15 mg | (100 %) | ||
| Iodine | 123 μg | (62 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 11.2 g | |||
| Uric acid | 970 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 350 grams Couscous (instant)
- salt
- 1 Zucchini
- 2 red Bell pepper
- 2 carrots
- 1 Eggplant
- 200 grams green Beans
- 200 grams chickpeas (canned)
- 2 garlic cloves
- 2 Tbsps olive oil
- 150 liters Vegetable broth
- ground Cumin
- peppers (freshly ground)
- 2 Tbsps roasted Pine nuts
- parsley (for garnish)
Preparation steps
Put the couscous in a bowl. Cover with 350 ml (approximately 1 1/2 cups) of boiling water. Allow to soak until the couscous is tender and all the water has been absorbed, about 10 minutes.
Rinse the zucchini, bell peppers, eggplant and beans. Cut the vegetables into small pieces or strips as desired. Rinse the chickpeas with cold water in a colander and drain. Peel and finely grate the garlic and mix with a pinch of salt. Heat the oil in a skillet. Cook the carrots, beans and garlic mixture until fragrant. Pour in some of the stock and allow to simmer for 4-5 minutes. Add the zucchini, peppers and eggplants, and simmer covered, while stirring occasionally, for another 4-5 minutes. Add broth as needed. Stir in the chickpeas to warm through. Season with cumin, and salt and pepper to taste.
Fluff the couscous with a fork and place in a casserole dish. Arrange the cooked vegetables on top decoratively. Sprinkle with the pine nuts and garnish with parsley as desired.
