Couscous With Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 494 cal. | (24 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 81 g | (54 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 51.6 μg | (86 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 895 mg | (22 %) | ||
| Calcium | 147 mg | (15 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 156 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 400 grams Couscous
- 400 grams green Beans
- salt
- 400 grams Zucchini
- 1 yellow onion (300 grams)
- 3 Tbsps olive oil
- 2 garlic cloves
- 400 milliliters Vegetable broth
- ½ tsp Ground clove
- ½ tsp Ground allspice
- ½ tsp ground ginger
- 1 tsp Cumin
- 1 tsp sweet ground paprika
- 1 tsp Harissa (spicy)
- 4 Tbsps lemon juice
- 4 Tbsps Orange juice
- 1 bunch mint
Preparation steps
Cook couscous according to package instructions and loosen with a fork. Rinse and trim green beans, halve and cook in boiling salted water for 12 minutes or until al dente, drain. Rinse zucchini and cut diagonally into 1 cm (approximately 1/2 inch) thick slices. Peel onion and cut lengthwise into wedges. Heat olive oil in a large pot and saute onion briefly. Peel garlic and squeeze through a garlic press, add to the pan.
Add zucchini to the pan and saute for about 2 minutes. Add broth and season with cloves, allspice, ginger, cumin powder, paprika, salt and pepper. Simmer for about 8 minutes. Add beans and heat through. Season vegetables with harissa, lemon and orange juice to taste. Rinse mint, shake dry and finely chop some leaves. Add to the pan just before serving. Combine couscous with vegetables, garnish with remaining mint and serve.
