Couscous with Vegetables and Ham
Nutritional values
(Percentage of daily recommendation)
| Calorie | 245 cal. | (12 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 23.5 μg | (39 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 3.9 μg | (9 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 439 mg | (11 %) | ||
| Calcium | 33 mg | (3 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 13 mg | |||
| Complete sugar | 3 g |
Preparation steps
Mix the couscous in a bowl with a pinch of salt, cilantro and cumin. Pour in approximately 200 ml (approximately 3/4 cup) of boiling water over the couscous and let soak for about 10 minutes. Loosen up with a fork.
Meanwhile, rinse the tomatoes, cut out the stalks and scrape out the seeds. Cut the pulp in cubes of about 1 cm (approximately 1/2 inch). Rinse the zucchini, trim and cut into about 1/2 cm (approximately 1/4 inch) cubes. Mix both separately with the oil and lemon juice and season with salt and white pepper.
Place four rings (each about 8 cm diameter) (approximately 3 inch diameter) on plates. Pour in a little couscous and press firmly. Then add the tomatoes and zucchini in layers. Add the ham and remove the rings gently pulling upwards. Garnish with chives and serve.
