25-Minute Tunisian Vegetable Couscous

Vegetarian
Vegan
Dairy Free
Health score
43%
25-Minute Tunisian Vegetable Couscous
25 min.
6
351kcal

Suggestions

Ingredients

  • 0.5 cup portabello mushrooms sliced
  • 16 ounce garbanzo beans drained canned
  •  carrots coarsely chopped
  • cups couscous dry
  • tablespoon cilantro leaves fresh chopped
  • 0.3 teaspoon ground cardamom 
  • tablespoon olive oil 
  • teaspoon orange zest grated
  •  bell pepper red coarsely chopped
  •  onion red chopped
  •  roma tomatoes sliced
  • 0.3 teaspoon salt 
  • 0.5 teaspoon paprika smoked sweet
  • cups vegetable stock 
  •  bell pepper yellow coarsely chopped
  •  to 3 sized squashes yellow coarsely chopped
  •  zucchini coarsely chopped

Equipment

  • pot

Directions

  1. Heat oil in large pot over medium-low heat.
  2. Place onion, zucchini, yellow squash, and carrot in pot and cook, stirring occasionally, until onions begin to soften and turn translucent, about 5 minutes. Stir in the red and yellow peppers and mushrooms; cook another 3 minutes. Vegetables should still be firm.
  3. Pour in the vegetable stock and season with paprika, cardamom, salt, and cilantro. Bring mixture to a boil; reduce heat to low. Stir in chickpeas and tomatoes. Slowly pour in the couscous; stir. Cover pot immediately and remove from the heat.
  4. Let stand, covered, for 5 minutes. Fluff couscous with a fork. The couscous should have absorbed about half the cooking liquid.
  5. Serve at slightly warmer than room temperature.
  6. Garnish with orange zest and the grated cheese, paprika, and almonds.

Nutrition Facts

Calories351kcal
Protein14.59%
Fat11.62%
Carbs73.79%

Properties

Glycemic Index
65.53
Glycemic Load
32.33
Inflammation Score
-10
Nutrition Score
21.096086956522%

Flavonoids

Naringenin
0.14mg
Luteolin
0.34mg
Isorhamnetin
0.92mg
Kaempferol
0.17mg
Myricetin
0.08mg
Quercetin
4.37mg

Nutrients percent of daily need

Calories:350.97kcal
17.55%
Fat:4.58g
7.04%
Saturated Fat:0.63g
3.93%
Carbohydrates:65.42g
21.8%
Net Carbohydrates:56.87g
20.68%
Sugar:5.7g
6.33%
Cholesterol:0mg
0%
Sodium:953.59mg
41.46%
Protein:12.93g
25.86%
Vitamin C:78.54mg
95.19%
Manganese:1.32mg
66.09%
Vitamin A:3095.31IU
61.91%
Vitamin B6:0.7mg
35.21%
Fiber:8.55g
34.19%
Phosphorus:215.6mg
21.56%
Folate:72.77µg
18.19%
Copper:0.36mg
18.16%
Potassium:599.53mg
17.13%
Magnesium:67.89mg
16.97%
Vitamin B3:3.38mg
16.88%
Vitamin B5:1.31mg
13.13%
Vitamin B1:0.19mg
12.87%
Iron:2.18mg
12.09%
Vitamin B2:0.18mg
10.7%
Zinc:1.43mg
9.51%
Vitamin K:8.15µg
7.76%
Calcium:65.22mg
6.52%
Vitamin E:0.96mg
6.42%
Selenium:3.17µg
4.53%
Source:Allrecipes