Couscous with Yogurt and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 499 cal. | (24 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 22.6 μg | (38 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 802 mg | (20 %) | ||
| Calcium | 268 mg | (27 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 173 mg | |||
| Cholesterol | 11 mg | |||
| Complete sugar | 13 g |
Ingredients
- For the couscous
- 6 scallions
- 2 carrots
- 1 Zucchini
- 1 can chickpeas 400 ml (approximately 14 ounces)
- 3 Tbsps olive oil
- salt
- freshly ground peppers
- 200 milliliters Vegetable broth
- 1 generous pinch ground cumin
- 1 Tbsp Tomato paste
- 200 grams Instant Couscous
- For the mint yogurt
- 1 handful mint
- 1 garlic clove
- 450 grams Greek Yogurt (0.1% fat)
- 3 Tbsps olive oil
- fresh mint (for garnish)
Preparation steps
For the couscous: Rinse the scallions, trim and cut into small circles. Peel the carrots and cut into thin slices. Rinse and finely chop the zucchini. Place the chickpeas in a colander, rinse and drain.
Heat the olive oil in a saucepan and saute the prepared vegetables for 5-10 minutes, until lightly browned. Season with salt and pepper and deglaze with the broth. Bring to a boil, season with cumin and stir in the tomato paste. Stir in the couscous, cover and simmer for about 5 minutes.
For the mint yogurt: Rinse the mint, pat dry and chop. Peel the garlic peel and push through a press. Mix yogurt, olive oil, mint and garlic. Season with salt and pepper.
Serve the couscous in deep plates and the mint yogurt in small bowls alongside. Garnish both with fresh mint.
