Bell Pepper-and-Potato Tagine Over Couscous

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
93%
Bell Pepper-and-Potato Tagine Over Couscous
45 min.
5
351kcal

Suggestions

Ingredients

  •  baking potatoes peeled cut into 6 wedges ( 1 pound)
  • cups bell pepper strips green (1-inch)
  • cups bell pepper strips red (1-inch)
  • 15.5 ounce chickpeas drained canned (garbanzo beans)
  • 0.8 cup couscous uncooked
  • 0.5 teaspoon pepper red crushed
  • tablespoons parsley fresh chopped
  •  garlic cloves crushed
  • 1.5 teaspoons mint flakes dried
  • teaspoons olive oil 
  • 1.8 cups onion diced
  • teaspoon salt 
  • pounds tomatoes seeded chopped
  • tablespoons tomato paste 
  • cups water 

Equipment

  • sauce pan
  • slotted spoon
  • dutch oven

Directions

  1. Heat olive oil in a Dutch oven over medium-high heat.
  2. Add onion and next 5 ingredients (onion through potatoes); cook 10 minutes, stirring occasionally.
  3. Add the bell peppers, salt, and chickpeas; saute for 5 minutes. Stir in tomato and water. Bring to a boil; partially cover, reduce heat, and simmer for 25 minutes or until the potatoes are tender.
  4. Remove vegetables with a slotted spoon. Set aside; keep warm. Reserve 1 cup of cooking liquid.
  5. Bring reserved cooking liquid to a boil in a medium saucepan; stir in harissa, if desired. Gradually stir in couscous.
  6. Remove from heat; cover and let stand for 5 minutes. Fluff with a fork.
  7. Serve with vegetables; sprinkle with chopped parsley.

Nutrition Facts

Calories351kcal
Protein14.59%
Fat10.65%
Carbs74.76%

Properties

Glycemic Index
80.82
Glycemic Load
32.27
Inflammation Score
-10
Nutrition Score
31.112608619358%

Flavonoids

Naringenin
1.23mg
Apigenin
5.18mg
Luteolin
3.21mg
Isorhamnetin
2.81mg
Kaempferol
0.62mg
Myricetin
0.67mg
Quercetin
13.94mg

Nutrients percent of daily need

Calories:351.3kcal
17.57%
Fat:4.35g
6.69%
Saturated Fat:0.62g
3.85%
Carbohydrates:68.72g
22.91%
Net Carbohydrates:56.53g
20.55%
Sugar:12.46g
13.84%
Cholesterol:0mg
0%
Sodium:795.19mg
34.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.41g
26.81%
Vitamin C:163.87mg
198.63%
Vitamin A:3988.39IU
79.77%
Manganese:1.58mg
78.94%
Vitamin B6:1.33mg
66.31%
Vitamin K:64.75µg
61.66%
Fiber:12.2g
48.79%
Potassium:1366.26mg
39.04%
Folate:115.7µg
28.92%
Copper:0.53mg
26.49%
Phosphorus:261.71mg
26.17%
Magnesium:100.83mg
25.21%
Vitamin B3:4.2mg
21%
Vitamin B1:0.31mg
20.89%
Iron:3.74mg
20.78%
Vitamin E:2.76mg
18.43%
Vitamin B5:1.36mg
13.64%
Zinc:1.83mg
12.23%
Vitamin B2:0.2mg
11.68%
Calcium:108.81mg
10.88%
Selenium:3.33µg
4.76%
Source:My Recipes