Nutty Couscous
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
681
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 681 cal. | (32 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 13.4 g | (45 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 28.5 μg | (48 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 188 μg | (63 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 1,760 mg | (44 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 224 mg | (75 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 4.9 mg | (61 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 210 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 30 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation
Kitchen utensils
1 Small knife, 1 Cutting board, 2 Non-stick pans, 1 Measuring cups, 1 Salad spinner, 1 Slotted spatula, 1 Tablespoon, 1 Peeler, 1 Large knife
Preparation steps
1.
Blanch the pumpkin flesh in boiling salted water for around 5 minutes until almost cooked through. Drain and leave to steam dry.
2.
Heat the oil in a large saucepan and fry the onion and pumpkin for 2-3 minutes until golden brown. Dust with confectioners’ sugar and let caramelise slightly.
3.
Season with rosemary, salt and pepper, add about 350 ml | 1 1/2 cups of water and the couscous. Cover and leave for around 10 minutes until all the water has been absorbed.
4.
Stir in the cashew nuts, parsley and cinnamon, season with salt and pepper and serve.
