Couscous and Mograbiah with Oven-Dried Tomatoes

Vegetarian
Health score
19%
Couscous and Mograbiah with Oven-Dried Tomatoes
45 min.
6
295kcal

Suggestions


Discover the delightful fusion of flavors in our Couscous and Mograbiah with Oven-Dried Tomatoes, a vegetarian side dish that is sure to impress at your next gathering. This recipe combines the nutty texture of mograbiah, also known as Lebanese couscous, with the light and fluffy couscous, creating a unique and satisfying dish that is both hearty and refreshing.

The star of this recipe is the oven-dried tomatoes, which transform into sweet, concentrated bursts of flavor after two hours in the oven. Their rich taste pairs beautifully with the caramelized onions, adding depth and complexity to the dish. Enhanced with fragrant saffron and aromatic tarragon, each bite is a celebration of Mediterranean cuisine.

Not only is this dish a feast for the senses, but it is also a healthy option, clocking in at just 295 calories per serving. Perfect for a side dish or a light main course, it caters to vegetarians and anyone looking to enjoy a wholesome meal. With a preparation time of just 45 minutes, you can easily whip up this culinary delight for family dinners or special occasions.

So gather your ingredients and get ready to impress your guests with this vibrant and flavorful Couscous and Mograbiah dish, topped with creamy labneh and a drizzle of olive oil for that perfect finishing touch!

Ingredients

  • tbsp balsamic vinegar 
  • servings pepper black freshly ground
  • 1.5 cups couscous 
  • tbsp muscovado sugar 
  • 3.5 ounces greek yogurt 
  • 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 
  • 1.5 cups frangelico 
  • 1.5 cups frangelico 

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

Calories295kcal
Protein13.05%
Fat19.33%
Carbs67.62%

Properties

Glycemic Index
66.17
Glycemic Load
23.89
Inflammation Score
-8
Nutrition Score
12.344347876051%

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:295.36kcal
14.77%
Fat:6.38g
9.82%
Saturated Fat:0.92g
5.72%
Carbohydrates:50.23g
16.74%
Net Carbohydrates:45.23g
16.45%
Sugar:11.7g
13%
Cholesterol:0.83mg
0.28%
Sodium:284.09mg
12.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.69g
19.38%
Manganese:0.66mg
33.15%
Vitamin C:25.77mg
31.24%
Vitamin A:1551.85IU
31.04%
Fiber:5.01g
20.06%
Potassium:577.46mg
16.5%
Vitamin K:16.26µg
15.49%
Phosphorus:150.19mg
15.02%
Vitamin B3:2.65mg
13.23%
Vitamin B6:0.26mg
12.79%
Magnesium:46.67mg
11.67%
Copper:0.23mg
11.58%
Folate:43.83µg
10.96%
Vitamin E:1.59mg
10.63%
Vitamin B1:0.15mg
10.29%
Vitamin B5:0.79mg
7.91%
Vitamin B2:0.13mg
7.79%
Iron:1.36mg
7.58%
Calcium:68.08mg
6.81%
Zinc:0.83mg
5.52%
Selenium:1.91µg
2.73%
Vitamin B12:0.12µg
1.93%
Source:Epicurious