Couscous with Mixed Vegetables and Lamb

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Couscous with Mixed Vegetables and Lamb
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Difficulty:
easy
Difficulty
Preparation:
1 hr 40 min.
Preparation
Calories:
655
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie655 cal.(31 %)
Protein40.44 g(41 %)
Fat27.46 g(24 %)
Carbohydrates69.59 g(46 %)
Sugar added0 g(0 %)
Roughage18.84 g(63 %)
Vitamin A2,019.49 mg(252,436 %)
Vitamin D0 μg(0 %)
Vitamin E3.16 mg(26 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin16.33 mg(136 %)
Vitamin B₆1.01 mg(72 %)
Folate180.86 μg(60 %)
Pantothenic acid2.3 mg(38 %)
Biotin13.11 μg(29 %)
Vitamin B₁₂2.74 μg(91 %)
Vitamin C138.4 mg(146 %)
Potassium2,238.52 mg(56 %)
Calcium187.57 mg(19 %)
Magnesium136.75 mg(46 %)
Iron6.05 mg(40 %)
Iodine1.5 μg(1 %)
Zinc7.81 mg(98 %)
Saturated fatty acids6.58 g
Cholesterol87.38 mg

Ingredients

for
4
Ingredients
250 grams Couscous (instant)
cinnamon (to taste, or garam masala)
800 grams Beef broth
400 grams lamb (leg or shoulder)
2 garlic cloves
2 onions
4 Tomatoes
2 small Eggplant
4 carrots
1 Zucchini
2 Pumpkin
200 grams broad Green beans
2 red Hungarian wax peppers
1 Kohlrabi
4 Tbsps olive oil
1 tsp Turmeric
1 bay leaf
allspice (ground)
cilantro (ground)
salt
freshly ground peppers
How healthy are the main ingredients?
Green beansolive oilcinnamongarlic cloveonionTomato

Preparation steps

1.

Rinse lamb, pat dry and chop.

2.

Peel onions and chop roughly.

3.

Peel garlic and chop finely.

4.

Blanch tomatoes in boiling water, remove skins, cut into quarters, remove seeds and cut into strips.

5.

Rinse and halve the eggplant.

6.

Peel carrots and cut in half lengthwise.

7.

Rinse zucchini, trim, cut in half lengthwise and cut into slices.

8.

Peel pumpkin.

9.

Rinse, halve and trim wax peppers.

10.

Peel kohlrabi and cut into wedges.

11.

Brown the meat in 2 tablespoons hot oil. Add garlic, onions, allspice, coriander and turmeric and fry briefly, then deglaze with about 200 ml (approximately 3/4 cup) of broth. Add bay leaf, cover and simmer for about 1 hour. Then add tomatoes and season with salt and pepper.

12.

Pour 250 ml (approximately 2 cups) of boiling broth over couscous and allow to steep, covered, about 5 minutes. Then stir with a fork. (Or traditionally prepare, see tips!) Season with a little cinnamon or garam masala.

13.

Fry eggplant in remaining hot oil. Add the remaining vegetables and deglaze with the remaining broth. Cover and let stand 8-10 minutes to steam the vegetables. Season with salt.

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