Onions with Couscous Stuffing

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Onions with Couscous Stuffing

Onions with Couscous Stuffing - Spicy vegetables with a substantial filling.

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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
224
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie224 cal.(11 %)
Protein7 g(7 %)
Fat7 g(6 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage4.1 g(14 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E2.3 mg(19 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0 mg(0 %)
Niacin2.1 mg(18 %)
Vitamin B₆0.1 mg(7 %)
Folate21 μg(7 %)
Pantothenic acid0.4 mg(7 %)
Biotin3.3 μg(7 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C8 mg(8 %)
Potassium329 mg(8 %)
Calcium39 mg(4 %)
Magnesium48 mg(16 %)
Iron1.7 mg(11 %)
Iodine3 μg(2 %)
Zinc1.1 mg(14 %)
Saturated fatty acids0.9 g
Uric acid47 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
4 red onions (each 50 grams)
salt
300 milliliters Vegetable broth
150 grams Couscous
1 ½ Tbsps olive oil
1 garlic clove
1 Tomato
3 stalks Fresh herbs (as desired such as thyme, rosemary)
2 Tbsps Almond slivers (20 grams)
1 Tbsp raisins (15 grams)
½ tsp ground Turmeric
1 pinch ground Cumin
1 pinch ground cilantro
peppers
How healthy are the main ingredients?
olive oilraisinsonionsaltgarlic cloveTomato

Preparation steps

1.

Peel the onions and cook in salted water for 10-15 minutes.

2.

Meanwhile, bring vegetable broth to a boil in a pot. Put couscous in a bowl and pour in the broth. Cover and let soak for about 15 minutes.

3.

Meanwhile, coat a baking dish with 1 teaspoon oil.

4.

Peel garlic and chop finely. Blanch tomato, drain, rinse, peel, remove seeds and dice finely. Rinse herbs, shake dry and chop.

5.

Take onions from the water and drain. Cut a lid from each. Carefully scoop out onions with a spoon and chop the scooped flesh.

6.

Heat the remaining oil in a pan. Sauté garlic, almonds, raisins and spices 1 minute over high heat.

7.

Take almond mixture from heat and mix with tomato, herbs, chopped onions and couscous. Season with salt and pepper.

8.

Put onions in the dish and fill each with couscous. Cover with lids and bake in a preheated oven at 200°C (fan: 180°C, gas mark 3) (approximately 400°F/convection 350°F) for about 20 minutes.

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