Couscous with Vegetables

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Couscous with Vegetables
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
613
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie613 cal.(29 %)
Protein22 g(22 %)
Fat18 g(16 %)
Carbohydrates89 g(59 %)
Sugar added0 g(0 %)
Roughage15 g(50 %)
Vitamin A1.5 mg(188 %)
Vitamin D0.2 μg(1 %)
Vitamin E5.1 mg(43 %)
Vitamin K88.6 μg(148 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.9 mg(66 %)
Vitamin B₆0.6 mg(43 %)
Folate125 μg(42 %)
Pantothenic acid1.5 mg(25 %)
Biotin14.8 μg(33 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C71 mg(75 %)
Potassium1,385 mg(35 %)
Calcium145 mg(15 %)
Magnesium162 mg(54 %)
Iron6.4 mg(43 %)
Iodine13 μg(7 %)
Zinc3.5 mg(44 %)
Saturated fatty acids8.1 g
Uric acid206 mg
Cholesterol30 mg
Complete sugar15 g

Ingredients

for
4
Ingredients
400 grams Couscous
400 milliliters water
salt
For the vegetables
2 small Zucchini
4 Tomatoes
3 carrots
1 small Eggplant
100 grams White cabbage
100 grams chickpeas
100 grams green Beans
4 sprigs fresh cilantro
2 garlic cloves
1 dried chili pepper
3 Tbsps clarified butter
1 generous pinch ground saffron
250 milliliters Vegetable broth
salt
freshly ground peppers
30 grams Pine nuts
parsley (for garnish)
How healthy are the main ingredients?
chickpeasPine nutssaltZucchiniTomatocarrot

Preparation steps

1.

Bring the water to a boil, season with salt, and pour over the couscous. Let soak for 5 minutes, then fluff with a fork. 

2.

Rinse the zucchini and cut into a thick julienne. 

3.

Rinse and halve the tomatoes. Remove the seeds and cut into pieces. 

4.

Peel the carrot. Quarter lengthwise and julienne. 

5.

Rinse the eggplant and cut into large cubes. 

6.

Rinse the green beans, remove the ends, and halve if necessary.

7.

Peel the garlic and finely dice. Crush the chili in a mortar. 

8.

Heat the clarified butter in a large pan. Add the carrots and beans and cook for 4 minutes. Add the chili and garlic, cook briefly, then add the zucchini and eggplant. Cover and cook over low heat for 4 minutes. Add the vegetable broth, tomatoes, and pine nuts. Stir until combined, cover, and simmer for another 5 minutes. Season to taste with salt, pepper, and saffron. 

9.

Divide the couscous on plates and top with the vegetables. Garnish with the parsley and serve.