Mixed Vegetables and Couscous
Nutritional values
(Percentage of daily recommendation)
| Calorie | 568 cal. | (27 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 86 g | (57 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.7 g | (46 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 86.1 μg | (144 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 84 mg | (88 %) | ||
| Potassium | 1,299 mg | (32 %) | ||
| Calcium | 151 mg | (15 %) | ||
| Magnesium | 150 mg | (50 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 7.7 g | |||
| Uric acid | 225 mg | |||
| Cholesterol | 30 mg | |||
| Complete sugar | 13 g |
Ingredients
- For the vegetables
- 3 small Zucchini
- 4 Tomatoes
- 150 grams Pumpkin
- 1 small Eggplant
- 100 grams White cabbage
- 100 grams chickpeas
- 100 grams green Beans
- 4 sprigs fresh cilantro
- 2 garlic cloves
- 1 dried chili pepper
- 3 Tbsps clarified butter
- 1 generous pinch ground saffron
- ¼ l Vegetable broth
- salt
- freshly ground peppers
- parsley (or cilantro leaves)
Preparation steps
For the couscous: Bring the water and salt to a boil in a pot. Remove from heat, stir in the couscous and allo to sit for 5 minutes. Fluff with a fork and keep warm.
For the vegetables: Rinse the zucchini and cut into thick strips.
Rinse the tomatoes, cut in half, remove seeds and cut into pieces.
Cut pumpkin flesh into large cubes.
Rinse eggplant and cut into large cubes.
Rinse beans, trim and cut in half if necessary.
Rinse the cabbage and cut into strips.
Peel and finely chop garlic. Crush the chile in a mortar.
Heat the clarified butter in a large pot. Add the pumpkin, beans and cabbage, and cook for 4 minutes. Stir in the garlic and chile and cook until fragrant. Add the zucchini and eggplant, and cook over low heat for 4 minutes. Dissolve the saffron in the vegetable broth and add to the vegetables. Stir in the tomatoes and chickpeas, and simmer, covered, for 5 minutes. Season with salt and pepper to taste.
For serving: Divide the vegetables and couscous between plates. Garnish with the parsley and yogurt if desired.
The vegetables may also be cooked in a tagine.
