One Pot Couscous with Vegetables
One Pot Couscous with Vegetables - Colorful vital flavors. Photo: Marieke Dammann
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.
(Percentage of daily recommendation)
| Calorie | 354 cal. | (17 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15 g | (50 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 208 mg | (219 %) | ||
| Potassium | 822 mg | (21 %) | ||
| Calcium | 223 mg | (22 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 187 mg | |||
| Cholesterol | 0 mg |
Ingredients
- 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
Preparation steps
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.
Quarter the peppers, remove the seeds, wash and chop. Wash, peel and finely dice the carrot. Peel and chop garlic.
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.
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.
Place the couscous pan with vegetables on plates and sprinkle with spring onions.
