Clean Eating Lunch

Moroccan-Style Couscous

4.666665
Average: 4.7 (3 votes)
(3 votes)
Moroccan-Style Couscous

Moroccan-Style Couscous - Perfect for lunch - envious colleagues included!

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
561
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie561 kcal(27 %)
Protein37 g(38 %)
Fat17 g(15 %)
Carbohydrates63 g(42 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E4.6 mg(38 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin17.2 mg(143 %)
Vitamin B₆0.9 mg(64 %)
Folate106 μg(35 %)
Pantothenic acid2.1 mg(35 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂2.3 μg(77 %)
Vitamin C116 mg(122 %)
Potassium1,222 mg(31 %)
Calcium81 mg(8 %)
Magnesium110 mg(37 %)
Iron5.8 mg(39 %)
Iodine9 μg(5 %)
Zinc6.3 mg(79 %)
Saturated fatty acids4.3 g
Uric acid302 mg
Cholesterol88 mg

Ingredients

for
4
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 tablespoons olive oil
1 ½ teaspoons brown Mustard seed
1 Cinnamon stick
1 tablespoon dried Curry leaves
½ teaspoon ground Fenugreek
1 pinch ground Cumin
500 grams Ground veal
1 tablespoon Tomato paste
180 milliliters Beef broth
salt
peppers
How healthy are the main ingredients?
tomatoCornolive oilTomato pasteshallotparsley

Preparation steps

1.

Blanch the couscous in boiling water. Remove from the water, then quarter, remove the cores, and finely dice. Peel and julienne the shallots.

2.

Rinse, trim, and finely dice the peppers. Drain the corn. Rinse, dry, and chop the parlsey and cilantro.

3.

Prepare the couscous according to the package directions.

4.

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.

5.

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.

6.

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.