Lebanese Mezze
Lebanese Mezze - Colorful plate from 1001 nights
Healthy, because
Even smarter
Nutritional values
Couscous is a real satiator. It provides many energy-giving carbohydrates and fiber. In addition, the practical cereal product scores with nerve-strengthening B vitamins. The numerous secondary plant substances in eggplant include terpenes and anthocyanins, which can have a positive effect on blood pressure, the fitness of our body cells and rheumatic complaints.
Instant couscous is also available in a whole-grain version. This is just as quick to prepare, but contains more B vitamins and digestive fiber than the light version.
(Percentage of daily recommendation)
| Calorie | 450 cal. | (21 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.4 g | (41 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 38.7 μg | (65 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 133 mg | (140 %) | ||
| Potassium | 995 mg | (25 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 194 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 7 ¼ ozs Vegetable broth
- 5 ¼ ozs Instant couscous
- 6 Tbsps olive oil
- 1 lemon (juice)
- salt
- peppers
- 2 Eggplant
- 2 red pointed pepper
- ground Cumin
- 3 carrots
- ½ tsp Ras el hanout
- 9 ozs chickpeas (can; drained weight)
- 1 garlic clove
- 1 Tbsp Tahini (sesame paste)
- 1 Tomato
- 2 handfuls leaf lettuces
Kitchen utensils
Preparation steps
Bring broth to a boil. Sprinkle in couscous and let swell for 10 minutes; then let cool. Loosen with a fork, mix in 1 tablespoon oil and 1 tablespoon lemon juice and season with salt and pepper.
Clean the eggplants, wash and cut into slices just under 1/2-inch thick; clean, seed, wash and cut the pointed peppers into rings. Heat 2 tablespoons of oil in a frying pan. Sauté both vegetables for 10 minutes over medium heat. Season with cumin, salt, and pepper.
Clean, peel and finely grate the carrots. Mix with 1 tablespoon oil, 1 tablespoon lemon juice, salt and Ras el Hanout and season to taste.
Rinse the chickpeas and drain. Peel garlic and blend with chickpeas, tahini, remaining oil and lemon juice until creamy. Season hummus with cumin, salt and pepper.
Clean, wash and quarter the tomato. Wash the lettuce and shake dry. Arrange all prepared ingredients together on plates or in small bowls.
