Vegetable Couscous
Nutritional values
(Percentage of daily recommendation)
| Calorie | 572 cal. | (27 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 76 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.7 g | (42 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 38.7 μg | (65 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 123 μg | (41 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 1,397 mg | (35 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 160 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 15 g |
Ingredients
- 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)
Preparation steps
Bring 350 ml (approximately 1 1/2 cups) broth and 2 tablespoons oil to a boil.
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.
Trim the zucchini, rinse, quarter lengthwise and cut into matchsticks.
Trim the eggplants, rinse, quarter lengthwise and cut into slices.
Pour the boiling broth over the couscous and let soak, stirring occasionally, for about 10 minutes.
In a frying pan, heat the remaining oil and sauté the onion, garlic and chile for 1-2 minutes.
Add the carrots, zucchini and eggplants and sauté for 2-3 minutes. Deglaze with the white wine.
Add the tomato purée and remaining broth and simmer, stirring occasionally, for about 8 minutes, until the vegetables are fork-tender.
Season with cumin, salt and pepper.
Stir the butter into the couscous and transfer to serving plates. Arrange the vegetables over top and garnish with mint.
