Couscous and Mograbiah with Oven-Dried Tomatoes

Vegetarian
Vegan
Dairy Free
Health score
21%
Couscous and Mograbiah with Oven-Dried Tomatoes
45 min.
6
285kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with our Couscous and Mograbiah with Oven-Dried Tomatoes! This delightful dish is not only a feast for the eyes but also a wholesome addition to your dining table. Perfectly suited for vegetarians and vegans alike, it’s a dairy-free option that everyone can enjoy.

Imagine the rich aroma of caramelized onions mingling with the sweetness of oven-dried tomatoes, all brought together by the nutty texture of mograbiah and fluffy couscous. The slow-roasted tomatoes, infused with balsamic vinegar and a hint of muscovado sugar, create a burst of flavor that elevates this dish to new heights. Each bite is a harmonious blend of savory and sweet, with a touch of saffron and the unique crunch of nigella seeds adding an exotic twist.

Ready in just 45 minutes, this recipe serves six, making it an ideal side dish for gatherings or a comforting meal for your family. With only 285 calories per serving, you can indulge without the guilt. Whether you’re hosting a dinner party or simply looking to impress your loved ones, this Couscous and Mograbiah dish is sure to be a crowd-pleaser. Get ready to savor the taste of the Mediterranean right in your kitchen!

Ingredients

  • tbsp balsamic vinegar 
  • servings pepper black freshly ground
  • 1.5 cups couscous 
  • tbsp muscovado sugar 
  • 0.7 cup olive oil 
  •  onion thinly sliced
  • 16 large plum tomatoes ripe cut in half lengthwise
  • pinch saffron threads 
  • tbsp nigella seeds 
  • tbsp tarragon 
  • 1.7 cups vegetable stock 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • whisk
  • pot
  • plastic wrap

Directions

  1. Preheat the oven to 300°F / 150°C. Arrange the tomato halves, skin side down, on a baking sheet and sprinkle with the sugar, 2 tablespoons of the olive oil, the balsamic vinegar, and some salt and pepper.
  2. Place in the oven and bake for 2 hours, until the tomatoes have lost most of their moisture.
  3. Meanwhile, put the onions in a large pan with 4 tablespoons of the olive oil and sauté over high heat for 10 to 12 minutes, stirring occasionally, until they are a dark golden color.
  4. Throw the mograbiah into a large pan of boiling salted water (as for cooking pasta). Simmer for 15 minutes, until it is soft but still retains a bite; some varieties might take less time, so check the instructions on the packet.
  5. Drain well and rinse under cold water.
  6. In a separate pot, bring the stock to a boil with the saffron and a little salt.
  7. Place the couscous in a large bowl and add 3 tablespoons of the olive oil and the boiling stock. Cover with plastic wrap and leave for 10 minutes.
  8. Once ready, mix the couscous with a fork or a whisk to get rid of any lumps and to fluff it up.
  9. Add the cooked mograbiah, the tomatoes and their juices, the onions and their oil, the tarragon, and half the nigella seeds. Taste and adjust the seasoning and oil. It is likely that it will need a fair amount of salt. Allow the dish to come to room temperature. To serve, arrange it gently on a serving plate, place the labneh on top (in balls or spoonfuls), drizzle with remaining oil, and finish with the rest of the nigella seeds.

Nutrition Facts

Calories285kcal
Protein11.12%
Fat19.79%
Carbs69.09%

Properties

Glycemic Index
66.17
Glycemic Load
23.89
Inflammation Score
-8
Nutrition Score
11.697391370068%

Flavonoids

Naringenin
1.12mg
Apigenin
0.03mg
Luteolin
0.04mg
Isorhamnetin
1.84mg
Kaempferol
0.4mg
Myricetin
0.23mg
Quercetin
8.4mg

Nutrients percent of daily need

Calories:285.27kcal
14.26%
Fat:6.32g
9.72%
Saturated Fat:0.9g
5.61%
Carbohydrates:49.62g
16.54%
Net Carbohydrates:44.63g
16.23%
Sugar:11.16g
12.4%
Cholesterol:0mg
0%
Sodium:278.14mg
12.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.99g
15.98%
Manganese:0.66mg
33.08%
Vitamin C:25.77mg
31.24%
Vitamin A:1551.19IU
31.02%
Fiber:5.01g
20.06%
Potassium:554.14mg
15.83%
Vitamin K:16.26µg
15.49%
Vitamin B3:2.61mg
13.06%
Phosphorus:127.69mg
12.77%
Vitamin B6:0.25mg
12.26%
Copper:0.23mg
11.44%
Magnesium:44.85mg
11.21%
Folate:42.67µg
10.67%
Vitamin E:1.59mg
10.62%
Vitamin B1:0.15mg
10.04%
Iron:1.35mg
7.52%
Vitamin B5:0.74mg
7.37%
Vitamin B2:0.09mg
5.06%
Calcium:49.72mg
4.97%
Zinc:0.74mg
4.94%
Source:Epicurious