Couscous With Vegetables

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Couscous With Vegetables
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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
476
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie476 kcal(23 %)
Protein13.14 g(13 %)
Fat12.69 g(11 %)
Carbohydrates80.83 g(54 %)
Sugar added0 g(0 %)
Roughage12.88 g(43 %)
Vitamin A945.83 mg(118,229 %)
Vitamin D0 μg(0 %)
Vitamin E1.48 mg(12 %)
Vitamin B₁0.32 mg(32 %)
Vitamin B₂0.23 mg(21 %)
Niacin4.71 mg(39 %)
Vitamin B₆0.57 mg(41 %)
Folate182.01 μg(61 %)
Pantothenic acid0.96 mg(16 %)
Biotin6.73 μg(15 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C83.3 mg(88 %)
Potassium1,499.21 mg(37 %)
Calcium123.26 mg(12 %)
Magnesium84.22 mg(28 %)
Iron3.75 mg(25 %)
Iodine0.75 μg(0 %)
Zinc1.45 mg(18 %)
Saturated fatty acids7.2 g
Cholesterol30.61 mg

Ingredients

for
4
For the couscous
400 grams Couscous (Instant)
400 milliliters water
salt
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
salt
freshly ground peppers
In addition
100 grams chickpeas (canned)
100 grams soaked raisins
Harissa
How healthy are the main ingredients?
raisinschickpeassaltzucchinitomatocarrot

Preparation steps

1.

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.

2.

For the vegetables: rinse zucchini and halve lengthwise, cut into 3 cm (approximately 1 inch) thick pieces.

3.

Rinse and quarter tomatoes, remove seeds.  

4.

Peel carrots and cut into 3 cm (approximately 1 inch) thick slices.

5.

Peel beets and cut into quarters.

6.

Rinse eggplant and cut into large cubes.

7.

Rinse cabbage and cut into strips.

8.

Peel onion and cut into quarters.

9.

Peel garlic and chop finely. Grind chile pepper in a mortar.

10.

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.

11.

Arrange couscous on plates and top with vegetables. Place raisins, chickpeas and harissa into separate small bowls and serve with couscous.