Vegetables with Couscous
Nutritional values
(Percentage of daily recommendation)
| Calorie | 649 cal. | (31 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 99 g | (66 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.2 g | (51 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 40.3 μg | (67 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 906 mg | (23 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 156 mg | (52 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 257 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 250 grams chickpeas
- 2 carrots
- 150 grams Peas (frozen)
- 150 grams green Beans
- 1 onion
- 2 garlic cloves
- 3 Tbsps olive oil
- 250 milliliters Vegetable broth
- 2 Tbsps White vinegar
- 3 Tbsps raisins
- 2 Tbsps coarsely chopped almonds
- salt
- freshly ground peppers
Preparation steps
Soak chickpeas overnight covered with water.
Peel carrots and cut into small cubes. Rinse green beans, cut off ends and cut into small pieces. Peel onion and cut into small strips. Peel and chop garlic.
Heat the oil in a saucepan and sweat the onion over low heat until translucen. Drain chickpeas. Add garlic and vegetable broth, bring to a boil, cover and simmer over low heat about 35-40 minutes. Approximately 15 minutes before the end of cooking, add the vegetables with raisins (if necessary add some liquid). Season with vinegar, salt and pepper and stir in almonds.
Meanwhile pour boiling salted water over the couscous and allow 5 minutes to swell. Loosen couscous with a fork and keep warm.
To serve, arrange the vegetables with couscous on plates.
