Vegetable Couscous

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Vegetable Couscous
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
572
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie572 cal.(27 %)
Protein17 g(17 %)
Fat19 g(16 %)
Carbohydrates76 g(51 %)
Sugar added0 g(0 %)
Roughage12.7 g(42 %)
Vitamin A1.4 mg(175 %)
Vitamin D0.1 μg(1 %)
Vitamin E4 mg(33 %)
Vitamin K38.7 μg(65 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.7 mg(56 %)
Vitamin B₆0.5 mg(36 %)
Folate123 μg(41 %)
Pantothenic acid1.4 mg(23 %)
Biotin13.3 μg(30 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C55 mg(58 %)
Potassium1,397 mg(35 %)
Calcium117 mg(12 %)
Magnesium134 mg(45 %)
Iron5.1 mg(34 %)
Iodine15 μg(8 %)
Zinc2.7 mg(34 %)
Saturated fatty acids6 g
Uric acid160 mg
Cholesterol17 mg
Complete sugar15 g

Ingredients

for
4
Ingredients
600 milliliters Vegetable broth
4 Tbsps olive oil
1 onion
1 garlic clove
1 Red chili pepper
3 carrots
2 Zucchini
2 small Eggplant
350 grams Couscous (instant)
150 milliliters dry white wine
400 grams puréed Tomatoes (canned)
Cumin
salt
freshly ground peppers
2 Tbsps butter
mint (for garnish)
How healthy are the main ingredients?
Tomatoolive oiloniongarlic clovecarrotZucchini

Preparation steps

1.

Bring 350 ml (approximately 1 1/2 cups) broth and 2 tablespoons oil to a boil.

2.

Peel the onion and garlic. Thinly slice the onion and chop the garlic. Rinse the chile, cut in half, remove the seeds and thinly slice. Peel the carrots and thinly slice.

3.

Trim the zucchini, rinse, quarter lengthwise and cut into matchsticks.

4.

Trim the eggplants, rinse, quarter lengthwise and cut into slices.

5.

Pour the boiling broth over the couscous and let soak, stirring occasionally, for about 10 minutes.

6.

In a frying pan, heat the remaining oil and sauté the onion, garlic and chile for 1-2 minutes.

7.

Add the carrots, zucchini and eggplants and sauté for 2-3 minutes. Deglaze with the white wine.

8.

Add the tomato purée and remaining broth and simmer, stirring occasionally, for about 8 minutes, until the vegetables are fork-tender.

9.

Season with cumin, salt and pepper.

10.

Stir the butter into the couscous and transfer to serving plates. Arrange the vegetables over top and garnish with mint.