Vegetable Couscous with Chickpeas

0
Average: 0 (0 votes)
(0 votes)
Vegetable Couscous with Chickpeas
share Share
print
bookmark_border Copy URL
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 35 min.
Ready in
Calories:
471
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie471 cal.(22 %)
Protein15 g(15 %)
Fat13 g(11 %)
Carbohydrates72 g(48 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E4.2 mg(35 %)
Vitamin K37.7 μg(63 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.8 mg(40 %)
Vitamin B₆0.2 mg(14 %)
Folate53 μg(18 %)
Pantothenic acid0.9 mg(15 %)
Biotin4.9 μg(11 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C31 mg(33 %)
Potassium559 mg(14 %)
Calcium77 mg(8 %)
Magnesium100 mg(33 %)
Iron3.9 mg(26 %)
Iodine6 μg(3 %)
Zinc2.5 mg(31 %)
Saturated fatty acids2 g
Uric acid166 mg
Cholesterol0 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
450 milliliters Vegetable broth
350 grams Couscous (Instant)
½ lemon (juiced)
4 Tomatoes
200 grams chickpeas (canned)
1 handful parsley
4 Tbsps olive oil
2 Tbsps White vinegar
salt
freshly ground peppers
How healthy are the main ingredients?
chickpeasolive oilparsleylemonTomatosalt

Preparation steps

1.

Bring the broth to a boil. Stir in the couscous and 1-2 tablespoons lemon juice then remove from the heat, cover and let stand for about 10 minutes. Rinse the tomatoes, cut into quarters, core, remove the seeds and dice. Rinse the chickpeas and drain. Rinse the parsley, shake dry, pluck the leaves and chop coarsely.

2.

Toss the couscous with the prepared vegetables, parsley, oil and vinegar. Season with salt, lemon juice and pepper. Serve lukewarm or cold.