Couscous with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 613 cal. | (29 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 89 g | (59 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15 g | (50 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 88.6 μg | (148 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 14.8 μg | (33 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 1,385 mg | (35 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 162 mg | (54 %) | ||
| Iron | 6.4 mg | (43 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 8.1 g | |||
| Uric acid | 206 mg | |||
| Cholesterol | 30 mg | |||
| Complete sugar | 15 g |
Ingredients
- 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)
Preparation steps
Bring the water to a boil, season with salt, and pour over the couscous. Let soak for 5 minutes, then fluff with a fork.
Rinse the zucchini and cut into a thick julienne.
Rinse and halve the tomatoes. Remove the seeds and cut into pieces.
Peel the carrot. Quarter lengthwise and julienne.
Rinse the eggplant and cut into large cubes.
Rinse the green beans, remove the ends, and halve if necessary.
Peel the garlic and finely dice. Crush the chili in a mortar.
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.
Divide the couscous on plates and top with the vegetables. Garnish with the parsley and serve.
