Couscous With Vegetables
(Percentage of daily recommendation)
|Calorie||476 kcal||(23 %)|
|Protein||13.14 g||(13 %)|
|Fat||12.69 g||(11 %)|
|Carbohydrates||80.83 g||(54 %)|
|Sugar added||0 g||(0 %)|
|Roughage||12.88 g||(43 %)|
|Vitamin A||945.83 mg||(118,229 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||1.48 mg||(12 %)|
|Vitamin B₁||0.32 mg||(32 %)|
|Vitamin B₂||0.23 mg||(21 %)|
|Niacin||4.71 mg||(39 %)|
|Vitamin B₆||0.57 mg||(41 %)|
|Folate||182.01 μg||(61 %)|
|Pantothenic acid||0.96 mg||(16 %)|
|Biotin||6.73 μg||(15 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||83.3 mg||(88 %)|
|Potassium||1,499.21 mg||(37 %)|
|Calcium||123.26 mg||(12 %)|
|Magnesium||84.22 mg||(28 %)|
|Iron||3.75 mg||(25 %)|
|Iodine||0.75 μg||(0 %)|
|Zinc||1.45 mg||(18 %)|
|Saturated fatty acids||7.2 g|
- For the vegetables
- 2 small zucchini
- 4 tomatoes
- 2 carrots
- 2 small, white Beets
- 1 small Eggplant
- 100 grams White cabbage
- 1 large onion
- 4 sprigs fresh cilantro (chopped)
- 2 garlic
- 1 dried chile pepper
- 3 tablespoons clarified butter
- 1 generous pinch ground saffron
- 300 milliliters Vegetable broth
- freshly ground peppers
For the couscous: bring salted water to a boil, add cousous and let soak for 5 minutes. Loosen couscous with a fork and keep warm.
For the vegetables: rinse zucchini and halve lengthwise, cut into 3 cm (approximately 1 inch) thick pieces.
Rinse and quarter tomatoes, remove seeds.
Peel carrots and cut into 3 cm (approximately 1 inch) thick slices.
Peel beets and cut into quarters.
Rinse eggplant and cut into large cubes.
Rinse cabbage and cut into strips.
Peel onion and cut into quarters.
Peel garlic and chop finely. Grind chile pepper in a mortar.
Heat clarified butter in a large pan and saute carrots, beets and onion for about 4 minutes. Add garlic, chile pepper and cilantro, saute briefly. Add cabbage, zucchini and eggplant and simmer, covered, for 4 minutes on low heat. Add vegetable broth with saffron, saute briefly. Add tomatoes and simmer, covered, for about 5 minutes. Season with salt and pepper.
Arrange couscous on plates and top with vegetables. Place raisins, chickpeas and harissa into separate small bowls and serve with couscous.