Couscous With Vegetables

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Couscous With Vegetables
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
500
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie500 cal.(24 %)
Protein18 g(18 %)
Fat18 g(16 %)
Carbohydrates66 g(44 %)
Sugar added1 g(4 %)
Roughage12.2 g(41 %)
Vitamin A2.3 mg(288 %)
Vitamin D0.2 μg(1 %)
Vitamin E3.6 mg(30 %)
Vitamin K66.4 μg(111 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.4 mg(29 %)
Folate115 μg(38 %)
Pantothenic acid1.4 mg(23 %)
Biotin12.8 μg(28 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C31 mg(33 %)
Potassium1,064 mg(27 %)
Calcium199 mg(20 %)
Magnesium111 mg(37 %)
Iron3.7 mg(25 %)
Iodine12 μg(6 %)
Zinc3 mg(38 %)
Saturated fatty acids8.4 g
Uric acid135 mg
Cholesterol32 mg
Complete sugar16 g

Ingredients

for
4
Ingredients
350 milliliters Vegetable broth
1 generous pinch Cumin (ground)
salt
250 grams Couscous (Instant)
500 grams baby carrots
3 Tbsps butter
1 tsp powdered sugar
½ organic lemon (Juiced and zested)
1 handful parsley
1 fresh garlic clove
300 grams Yogurt (0.1% fat)
freshly ground peppers
4 scallions
200 grams Peas (frozen)
2 Tbsps Almond slivers
Dill (for garnish)
How healthy are the main ingredients?
carrotparsleyCuminsaltlemongarlic clove

Preparation steps

1.

Bring vegetable broth to a boil with cumin and a pinch of salt. Stir in the couscous, remove from the heat and let soak for about 10 minutes.

2.

Meanwhile, trim and peel the carrots. Melt 2 tablespoons butter in a pan with the powdered sugar. Add carrots, season with salt, sprinkle with the lemon juice and cook for 3-4 minutes, adding a little water if necessary.

3.

Rinse the parsley, shake dry, pluck off the leaves and chop coarsely. Mix parsley with the yogurt, lemon zest and crushed garlic. Season with salt and pepper.

4.

Rinse scallions, trim and cut diagonally into 4-5 cm (approximately 1 1/2 to 2-inch) long pieces. Sauté with the thawed peas in a hot pan in the remaining butter until tender, 3-4 minutes. Add almonds and season with salt and pepper. Then mix with the couscous.

5.

Place the yogurt dip in bowls and arrange on plates with the couscous and carrots. Serve sprinkled with dill.

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