Local Kitchen

Lebanese Mezze

5
Average: 5 (11 votes)
(11 votes)
Lebanese Mezze

Lebanese Mezze - Colorful plate from 1001 nights

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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
450
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie450 kcal(21 %)
Protein13 g(13 %)
Fat20 g(17 %)
Carbohydrates52 g(35 %)
Sugar added0 g(0 %)
Roughage12.4 g(41 %)
Vitamin A1.6 mg(200 %)
Vitamin D0 μg(0 %)
Vitamin E6.9 mg(58 %)
Vitamin K38.7 μg(65 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.7 mg(50 %)
Folate119 μg(40 %)
Pantothenic acid1.2 mg(20 %)
Biotin10.2 μg(23 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C133 mg(140 %)
Potassium995 mg(25 %)
Calcium110 mg(11 %)
Magnesium106 mg(35 %)
Iron3.8 mg(25 %)
Iodine9 μg(5 %)
Zinc2.3 mg(29 %)
Saturated fatty acids3 g
Uric acid194 mg
Cholesterol0 mg
Complete sugar14 g

Ingredients

for
4
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
How healthy are the main ingredients?
chickpeasolive oillemonsaltEggplantCumin
Preparation

Kitchen utensils

1 Grater, 1 Immersion blender

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

5.

Clean, wash and quarter the tomato. Wash the lettuce and shake dry. Arrange all prepared ingredients together on plates or in small bowls.