Vegetable Couscous
Nutritional values
(Percentage of daily recommendation)
| Calorie | 723 cal. | (34 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 106 g | (71 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.7 g | (49 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 13.4 mg | (112 %) | ||
| Vitamin K | 28.5 μg | (48 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,036 mg | (26 %) | ||
| Calcium | 127 mg | (13 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 257 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 can chickpeas (Or 150 grams dried on day previously prepared and pre-cooked)
- 500 grams Couscous (or pearl barley)
- 100 grams Green beans
- 2 Red paprika
- 2 carrots
- 1 small Zucchini
- 1 pc Pumpkin (About 150 grams)
- 1 garlic clove
- 6 Tbsps vegetable oil
- 2 Tbsps Turmeric
- 1 tsp ground paprika
- ½ tsp Cumin
- 1 size onion (red)
- 1 Tbsp Ghee
Preparation steps
Rinse the beans, clean and cut crosswise into halves or thirds. Cut the pumpkin cut in cubes about 1.5 cm (approximately 1/2-inch). Rinse and halve the peppers, remove the seeds and white ribs and cut into 1.5 cm (approximately 1/2-inch) squares.
Peel the zucchini and carrots and cut thickly slice. Peel, halve and thinly slice the onion. Blanch the beans in a pot of boiling salted water until crisp-tender, 6-8 minutes, adding the pumpkin after 2 minutes and the carrots after 4 minutes. Drain the chickpeas and add to the pot during the final 1-2 minutes of cooking time. Add the zucchini and onion and drain well.
Pour the couscous into a sieve lined with a linen cloth, pour boiling water over and drain. Place the sieve over a pot of boiling salted water, cover and steam, fluffing the couscous occasionally with a fork until the couscous is tender.
Heat the oil in a pan, add the well darined vegetables and the spices, and saute the vegetables until hot, adding a little water if necessary. When the couscous is cooked, loosen with a fork, add the ghee and stir to coat. Spoon onto a preheated dish, top with the vegetables and serve garnished as desired with herbs.
