Low Calorie Lunch

One Pot Couscous with Vegetables

4.625
Average: 4.6 (8 votes)
(8 votes)
One Pot Couscous with Vegetables

One Pot Couscous with Vegetables - Colorful vital flavors. Photo: Marieke Dammann

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
354
calories
Calories

Healthy, because

Even smarter

Nutritional values

The vegetarian dish provides plenty of iron, a trace element which is responsible for the formation of red blood cells and is particularly important for those on plant-based diets. 

When buying broccoli, look for a firm stalk and avoid woody, brownish or yellowish stems, which are usually a sign of late harvesting and probably have a bitter taste.

1 serving contains
(Percentage of daily recommendation)
Calorie354 kcal(17 %)
Protein13 g(13 %)
Fat11 g(9 %)
Carbohydrates48 g(32 %)
Sugar added0 g(0 %)
Roughage15 g(50 %)
Vitamin A1.1 mg(138 %)
Vitamin D0 μg(0 %)
Vitamin E5 mg(42 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.2 mg(43 %)
Vitamin B₆0.5 mg(36 %)
Folate103 μg(34 %)
Pantothenic acid2 mg(33 %)
Biotin7.5 μg(17 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C208 mg(219 %)
Potassium822 mg(21 %)
Calcium223 mg(22 %)
Magnesium75 mg(25 %)
Iron4.6 mg(31 %)
Iodine31 μg(16 %)
Zinc3.4 mg(43 %)
Saturated fatty acids1.7 g
Uric acid187 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
18 ozs Broccoli
14 ozs Bell pepper (2 peppers)
7 ozs carrots (2 carrots)
2 garlic cloves
4 Tbsps vegetable oil
6 ozs Peas (frozen)
2 Tbsps Garam Masala
2 tsps Chili paste
salt
peppers
14 ozs Vegetable broth
7 ozs Couscous
4 scallions
How healthy are the main ingredients?
Broccolicarrotgarlic clovesalt

Preparation steps

1.

Wash and clean the broccoli. Cut off the thick stem, peel it and cut it into 1/2-inch cubes. Divide remaining broccoli into florets.

2.

Quarter the peppers, remove the seeds, wash and chop. Wash, peel and finely dice the carrot. Peel and chop garlic.

3.

Heat oil in a pan and fry broccoli, peppers, carrot and garlic over medium heat for 4-5 minutes. Add peas, garam masala and chili paste and steam briefly. Season with salt and pepper. Add stock and simmer for 1 minute.

4.

Add the couscous and stir. Remove the pot from the heat, cover and let it swell for 5 minutes. Wash and clean the spring onions and cut into fine rings.

5.

Place the couscous pan with vegetables on plates and sprinkle with spring onions.