Vegetable Couscous
Vegetable Couscous - Each grain is a delicious treat!
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.
(Percentage of daily recommendation)
| Calorie | 487 cal. | (23 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.5 g | (48 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 40.9 μg | (68 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 657 mg | (16 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 176 mg | (59 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 166 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 scallion
- 1 garlic clove
- 2 Tbsps olive oil
- 1 tsp ground Cumin
- 11 ozs Mixed Vegetables (peas/carrots/corn, frozen)
- 1 ¼ cups Vegetable broth
- salt
- peppers
- 5 ozs Couscous (instant)
- 1 Tbsp Cashews
- 2 tsps White vinegar
Kitchen utensils
Preparation steps
Trim scallion, rinse and cut diagonally into slices. Peel and chop garlic.
Heat oil in a pan, add scallion and garlic and stir-fry until softened. Mix in cumin.
Add frozen vegetables and broth. Season with salt and pepper. Cover and bring to a boil. Cook over low heat for 4 minutes.
Stir couscous into the vegetables, bring to a boil, remove from heat and leave covered for 3 minutes.
Meanwhile, coarsely chop the cashews.
Fluff vegetable couscous with a fork. Season with salt, pepper and vinegar. Before serving, sprinkle with cashews.
