Vegetable Couscous with Mushrooms
Vegetable Couscous with Mushrooms - Colorful mix of filling foods grains and vegetables.
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.
(Percentage of daily recommendation)
| Calorie | 448 cal. | (21 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.2 g | (41 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 45.5 μg | (76 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 14 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 92 mg | (97 %) | ||
| Potassium | 860 mg | (22 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 213 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- 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
Preparation steps
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.
Place the coucous in a bowl and pour the hot vegetable stock over it. Let it soak for 10 minutes.
Clean and thinly slice the mushrooms. Peel and thinly slice the onions. Rinse and dry the parsley, and finely chop the leaves.
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.
Fluff the couscous with a fork, and mix in the vegetables. Season to taste with salt, pepper, and lemon juice.
