Couscous With Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 767 cal. | (37 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 88 g | (59 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.3 g | (41 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 8.8 mg | (73 %) | ||
| Vitamin K | 57 μg | (95 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 155 mg | (163 %) | ||
| Potassium | 1,082 mg | (27 %) | ||
| Calcium | 155 mg | (16 %) | ||
| Magnesium | 151 mg | (50 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 14 g | |||
| Uric acid | 147 mg | |||
| Cholesterol | 53 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 400 grams Couscous (Instant)
- salt
- 50 grams raisins
- 250 grams Whipped cream
- cayenne pepper
- 2 Red Bell pepper
- 2 onions
- 2 small Zucchini
- 1 bunch parsley
- 50 grams peeled, chopped almonds
- 3 Tbsps olive oil
- 100 milliliters Vegetable broth
- lemons (Juice)
- peppers (from the mill)
Preparation steps
Pour couscous in a bowl with 400 ml (approximately 1 1/2 cup) of boiling salted water, cover and let sit until the water is absorbed. Soak the raisins in lukewarm water.
Mix together the sour cream with a pinch of cayenne pepper. Rinse peppers, remove seeds and cut into strips. Peel the onions and cut into thin rings. Cut the zucchini lengthwise into strips 2 cm (approximately 3/4 inch) long. Pluck the parsley leaves from the stems.
Fry the almonds without oil in a pan, then set aside.
Heat oil in a frying pan, fry the vegetables in it, continuously stirring, for 2-3 minutes, then pour in broth, fluff the couscous with a fork and stir in. Drain the raisins, add and leave everything to heat. Season with lemon juice, salt and pepper to taste. Fold in the almonds and parsley and serve. Top with a dollop of sour cream, if desired.
