Onions with Couscous Stuffing
(Percentage of daily recommendation)
| Calorie | 224 cal. | (11 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 2.1 mg | (18 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 21 μg | (7 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 3.3 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 329 mg | (8 %) | ||
| Calcium | 39 mg | (4 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 47 mg | |||
| Cholesterol | 0 mg |
Ingredients
- 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
Preparation steps
Peel the onions and cook in salted water for 10-15 minutes.
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.
Meanwhile, coat a baking dish with 1 teaspoon oil.
Peel garlic and chop finely. Blanch tomato, drain, rinse, peel, remove seeds and dice finely. Rinse herbs, shake dry and chop.
Take onions from the water and drain. Cut a lid from each. Carefully scoop out onions with a spoon and chop the scooped flesh.
Heat the remaining oil in a pan. Sauté garlic, almonds, raisins and spices 1 minute over high heat.
Take almond mixture from heat and mix with tomato, herbs, chopped onions and couscous. Season with salt and pepper.
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.