Oriental Couscous with Vegetables
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
436
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 436 cal. | (21 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 34.8 μg | (58 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 191 mg | (201 %) | ||
| Potassium | 689 mg | (17 %) | ||
| Calcium | 57 mg | (6 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 102 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 350 grams Israeli Couscous
- salt
- 1 young Zucchini
- 3 Bell pepper (red, yellow, green)
- 2 sprigs parsley
- 2 Tbsps sesame oil
- ½ tsp ground Cumin
- ½ tsp ground cilantro
- ½ tsp ground paprika
- 1 pinch cinnamon
- 1 pinch cayenne pepper
- 2 Tbsps Apple balsamic vinegar
- 2 Tbsps lemon juice
- 2 Tbsps olive oil
Preparation steps
1.
Soak couscous in boiling salted water for about 15 minutes. Drain and set aside.
2.
Rinse and dry zucchini, cut into small pieces. Rinse and dry peppers, halve and remove seeds and ribs, cut into small pieces. Rinse parsley, shake dry and pluck off and chop leaves.
3.
Heat oil in a pan and saute spices until fragrant. Add vegetables and couscous. Drizzle with vinegar, lemon juice and oil, mix well. Season with salt. Cool until lukewarm, season to taste and serve sprinkled with parsley.
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