25-Minute Tunisian Vegetable Couscous

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

Suggestions

This Tunisian vegetable couscous is a hearty and flavorful dish that's perfect for a quick and easy weeknight meal. It's packed with nutritious vegetables, including bell peppers, zucchini, and carrots, and seasoned with a blend of paprika, cardamom, and cilantro. The addition of chickpeas provides plant-based protein and makes this dish satisfying and filling. The couscous absorbs the flavors of the stock and spices, resulting in a delicious and aromatic dish.

One of the best things about this recipe is its versatility. Feel free to experiment with different types of vegetables based on what's in season or your personal preferences. You can also add grilled chicken or shrimp for a heartier meal. The garnish of orange zest, grated cheese, and almonds adds a nice touch of texture and flavor.

This Tunisian vegetable couscous is not only delicious but also nutritious. It's a good source of protein, fiber, and vitamins C, A, and B. The dish is also dairy-free, vegan, and vegetarian-friendly, making it an inclusive option for various dietary preferences. Whether you're looking for a tasty side dish or a complete meal, this 25-minute Tunisian vegetable couscous is sure to impress.

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