Quick and Easy

Vegetable Couscous

with Cashews
4.52941
Average: 4.5 (17 votes)
(17 votes)
Vegetable Couscous

Vegetable Couscous - Each grain is a delicious treat!

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Health Score:
8,8 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
487
calories
Calories

Healthy, because

Even smarter

Nutritional values

The grainy semolina made from durum wheat, which is so popular in North Africa, together with the vegetables, brings about half of the daily dietary fibre on the plate. In addition, the fast vegetarian meal is rich in vitamins and minerals.

More desire for Mediterranean aromas? No problem: Instead of the "German" vegetable mixture, simply take frozen ratatouille and season it with a little more garlic and possibly fresh thyme.

1 serving contains
(Percentage of daily recommendation)
Calorie487 kcal(23 %)
Protein14 g(14 %)
Fat15 g(13 %)
Carbohydrates72 g(48 %)
Sugar added0 g(0 %)
Roughage14.5 g(48 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E2.2 mg(18 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.1 mg(68 %)
Vitamin B₆0.6 mg(43 %)
Folate66 μg(22 %)
Pantothenic acid1.8 mg(30 %)
Biotin11.8 μg(26 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C19 mg(20 %)
Potassium657 mg(16 %)
Calcium79 mg(8 %)
Magnesium176 mg(59 %)
Iron6.1 mg(41 %)
Iodine13 μg(7 %)
Zinc3.7 mg(46 %)
Saturated fatty acids2.5 g
Uric acid166 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 scallion
1 garlic
2 tablespoons olive oil
1 teaspoon ground Cumin
11 ounces Mixed Vegetables (peas/carrots/corn, frozen)
1 ¼ cups Vegetable broth
salt
peppers
5 ounces Couscous (instant)
1 tablespoon Cashews
2 teaspoons White vinegar
How healthy are the main ingredients?
garlicolive oilCuminsaltCashew
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Pot (with lid), 1 Teaspoon, 1 Wooden spoon, 1 Tablespoon, 1 Measuring cups, 1 Fork

Preparation steps

1.
Vegetable Couscous preparation step 1

Trim scallion, rinse and cut diagonally into slices. Peel and chop garlic.

2.
Vegetable Couscous preparation step 2

Heat oil in a pan, add scallion and garlic and stir-fry until softened. Mix in cumin.

3.
Vegetable Couscous preparation step 3

Add frozen vegetables and broth. Season with salt and pepper. Cover and bring to a boil. Cook over low heat for 4 minutes.

4.
Vegetable Couscous preparation step 4

Stir couscous into the vegetables, bring to a boil, remove from heat and leave covered for 3 minutes.

5.
Vegetable Couscous preparation step 5

Meanwhile, coarsely chop the cashews.

6.
Vegetable Couscous preparation step 6

Fluff vegetable couscous with a fork. Season with salt, pepper and vinegar. Before serving, sprinkle with cashews.