Moroccan-Style Couscous
Moroccan-Style Couscous - Perfect for lunch - envious colleagues included!
Healthy, because
Even smarter
Nutritional values
The spicy Moroccan couscous contains digestive fibres, the nerve-strengthening mineral magnesium, vitamin B3 for fat metabolism and high-quality, muscle-building protein from beef. The shallots also provide essential oils that can stop pathogens that cause illness and thus support the body's defences.
Those who prefer to do without the meat component in this Moroccan-style couscous can replace the minced meat with red lentils and replace the meat stock with vegetable stock.
(Percentage of daily recommendation)
| Calorie | 561 cal. | (27 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17.2 mg | (143 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 116 mg | (122 %) | ||
| Potassium | 1,222 mg | (31 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 6.3 mg | (79 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 302 mg | |||
| Cholesterol | 88 mg |
Ingredients
- Ingredients
- 400 grams Tomatoes
- 2 shallots
- 1 ½ green Bell pepper
- 150 grams Corn (drained, canned)
- 4 stalks cilantro
- 4 stalks parsley
- 300 grams Couscous
- 2 Tbsps olive oil
- 1 ½ tsps brown Mustard seed
- 1 Cinnamon stick
- 1 Tbsp dried Curry leaves
- ½ tsp ground Fenugreek
- 1 pinch ground Cumin
- 500 grams Ground veal
- 1 Tbsp Tomato paste
- 180 milliliters Beef broth
- salt
- peppers
Preparation steps
Blanch the couscous in boiling water. Remove from the water, then quarter, remove the cores, and finely dice. Peel and julienne the shallots.
Rinse, trim, and finely dice the peppers. Drain the corn. Rinse, dry, and chop the parlsey and cilantro.
Prepare the couscous according to the package directions.
Heat the oil in a pan. Sauté the shallots, mustard seeds, cumin, and cinnamon over medium heat. Add the ground veal, and brown for 5 minutes over high heat until cooked through.
Stir in the tomato paste and diced tomatoes. Cook over medium heat for 4 minutes, stirring often. Add the broth, and simmer an additional 6 minutes.
Mix in the remaining vegetables and couscous. Season to taste with salt and pepper. Cover and simmer for 10 minutes over medium heat, then mix in the curry leaf and fenugreek.
