Vegetable Couscous with Chickpeas
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 471 cal. | (22 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 37.7 μg | (63 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 559 mg | (14 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 166 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
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