Satisfying Vegan Food

Vegetable Couscous with Mushrooms

4.22222
Average: 4.2 (9 votes)
(9 votes)
Vegetable Couscous with Mushrooms

Vegetable Couscous with Mushrooms - Colorful mix of filling foods grains and vegetables.

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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
448
calories
Calories

Healthy, because

Even smarter

Nutritional values

The fiber from the couscous supports digestion, and the magnesium it contains strengthens nerves and muscles. Furthermore, couscous is rich in vegetable protein.

The combination of the dish with another source of protein, such as a boiled egg or feta, enhances the protein of the couscous. If you don't have one or the other type of vegetable available, you are welcome to vary it. Leek, spring onions, or snow peas also go well with the dish.

1 serving contains
(Percentage of daily recommendation)
Calorie448 cal.(21 %)
Protein18 g(18 %)
Fat11 g(9 %)
Carbohydrates68 g(45 %)
Sugar added0 g(0 %)
Roughage12.2 g(41 %)
Vitamin A0.4 mg(50 %)
Vitamin D1.3 μg(7 %)
Vitamin E5.8 mg(48 %)
Vitamin K45.5 μg(76 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin8.9 mg(74 %)
Vitamin B₆0.4 mg(29 %)
Folate85 μg(28 %)
Pantothenic acid2.1 mg(35 %)
Biotin14 μg(31 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C92 mg(97 %)
Potassium860 mg(22 %)
Calcium98 mg(10 %)
Magnesium109 mg(36 %)
Iron4.6 mg(31 %)
Iodine20 μg(10 %)
Zinc2.8 mg(35 %)
Saturated fatty acids1.6 g
Uric acid213 mg
Cholesterol0 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
1 red Bell pepper
1 small Eggplant
14 ozs chickpeas (canned)
10 ozs instant Couscous
20 ozs hot Vegetable broth
9 ozs button Mushroom
2 red onions
1 bunch parsley
2 Tbsps olive oil
salt
peppers
2 Tbsps lemon juice
How healthy are the main ingredients?
chickpeasparsleyolive oilEggplantonionsalt

Preparation steps

1.

Rinse and peel the peppers and eggplant. Finely dice the peppers, and cut the eggplant into bite-sized pieces.

Drain the chickpeas in a colander, rinse under cold water, and drain well.

2.

Place the coucous in a bowl and pour the hot vegetable stock over it. Let it soak for 10 minutes.

3.

Clean and thinly slice the mushrooms. Peel and thinly slice the onions. Rinse and dry the parsley, and finely chop the leaves.

4.

Heat the oil in a pan. Sauté the onion over medium heat. Add the peppers, eggplant, mushrooms, and chickpeas. Cook for 3-4 minutes, then season with salt and pepper.

5.

Fluff the couscous with a fork, and mix in the vegetables. Season to taste with salt, pepper, and lemon juice.

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