Couscous, Carrot and Chickpea Tagine
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
426
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 426 cal. | (20 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.5 g | (38 %) |
more nutritional values
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 53.2 μg | (89 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 1,152 mg | (29 %) | ||
| Calcium | 125 mg | (13 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 174 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ¾ cups Couscous
- For the vegetables
- 3 Tbsps clarified butter
- 3 carrots (cut into batons)
- ½ cup Green beans (halved if long)
- 2 cloves garlic cloves (finely chopped)
- 1 dried chili pepper (finely chopped)
- 2 small Zucchini (cut into batons)
- 1 small Eggplant (diced)
- 1 cup vegetable stock
- 4 Tomatoes (deseeded and chopped)
- ½ cup canned chickpeas (drained)
- 1 pinch powdered Saffron
- ¼ cup Pine nuts
- 4 sprigs fresh parsley (to garnish)
Preparation steps
1.
Pour 300 ml boiling salted water on to the couscous and leave to swell for 5 minutes. Fluff up the couscous with a fork and keep warm.
2.
Heat the clarified butter in a large frying pan, add the carrots and beans and cook gently for 4 minutes. Add the garlic and chili and cook all together for a short time. Then add the courgettes and aubergine, cover and cook over a low heat for 4 minutes. Deglaze with vegetable stock, stir in the tomatoes and chickpeas, cover and simmer for a further 5 minutes. Season with salt, pepper and saffron.
3.
Toast the pine nuts in a dry frying pan.
4.
Transfer the couscous to a tagine dish and place the vegetables on top. Scatter with the toasted pine nuts and garnish with parsley.
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