Vegetable Couscous
Nutritional values
(Percentage of daily recommendation)
| Calorie | 792 cal. | (38 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 102 g | (68 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 22.7 μg | (38 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 76 mg | (80 %) | ||
| Potassium | 911 mg | (23 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 153 mg | (51 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 10.9 g | |||
| Uric acid | 141 mg | |||
| Cholesterol | 33 mg | |||
| Complete sugar | 15 g |
Preparation steps
Cover couscous with 500 ml (approximatley 2 cups) of hot water and let soak for 10 minutes. Heat butter in a pan and add couscous, whisk in butter for about 4 minutes.
Rinse and trim zucchini, cut into small cubes. Peel onions and cut into fine strips. Halve bell pepper and remove seeds and ribs, dice finely. Soak raisins in a little hot water.
Heat oil and saute onion strips until golden, add zucchini and bell pepper and saute for 5 minutes. Peel garlic, squeeze and add to the pan, saute for 2 minutes more. Pat dry raisins and add to the pan, season with ground coriander, salt and pepper. Add couscous and mix well. Rinse and shake dry mint, pluck off leaves. Just before serving, sprinkle couscous with mint. Arrange coucous on plates and serve.
