Couscous With Vegetables
(Percentage of daily recommendation)
| Calorie | 500 cal. | (24 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12.2 g | (41 %) |
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 66.4 μg | (111 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,064 mg | (27 %) | ||
| Calcium | 199 mg | (20 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 135 mg | |||
| Cholesterol | 32 mg | |||
| Complete sugar | 16 g |
Ingredients
- 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)
Preparation steps
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.
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.
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.
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.
Place the yogurt dip in bowls and arrange on plates with the couscous and carrots. Serve sprinkled with dill.