Vegetable Couscous Pilaf
Nutritional values
(Percentage of daily recommendation)
| Calorie | 695 cal. | (33 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 97 g | (65 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.6 g | (42 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 39 μg | (65 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 902 mg | (23 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 9.9 g | |||
| Uric acid | 154 mg | |||
| Cholesterol | 33 mg | |||
| Complete sugar | 8 g |
Ingredients
Preparation steps
For the vegetable couscous: Place the couscous in a bowl, cover with 500 ml (approximately 2 cups) of boiling water, and soak until all the water has been absorbed, about 10 minutes.
Heat the butter in a skillet. Fluff the couscous with a fork and add into the butter. Cook, while stirring, for 4 minutes.
Rinse the zucchini and cut into small cubes. Rinse the bell peppers, cut in half lengthwise, remove seeds and white ribs, and finely dice. Peel the onion and cut into small cubes.Thaw the peas. Peel the carrots and cut into matchsticks.
Heat the oil in a skillet. Add the onion and cook until golden. Add the zucchini, bell peppers and carrots, and cook for 5 minutes. Peel the garlic and press through a garlic press. Stir into the vegetables along with the peas, and cook for 2 minutes. Season with the coriander, and salt and pepper to taste. Add the couscous to the vegetables and toss until warmed through.
For serving: Rinse the mint and pluck leaves. Garnish the couscous with the mint.
