Couscous Loaf With Feta, Eggplant, and Onion

Vegetarian
Health score
6%
Couscous Loaf With Feta, Eggplant, and Onion
45 min.
8
204kcal

Suggestions

Ingredients

  • 0.5 cup chickpeas canned drained (garbanzo beans)
  • 1.5 cups couscous uncooked
  • large eggs 
  • cups eggplant diced
  • ounces feta cheese crumbled
  •  garlic cloves minced
  • teaspoons olive oil 
  • 0.5 cup onion diced
  • teaspoons oregano dried
  • 0.5 cup bottled roasted bell peppers red chopped
  • 0.5 teaspoon salt 
  • teaspoon turmeric 
  • cups water 
  • cup zucchini diced

Equipment

  • frying pan
  • sauce pan
  • baking paper
  • oven
  • wire rack
  • loaf pan

Directions

  1. Preheat oven to 32
  2. Bring water to a boil in a medium saucepan; gradually stir in couscous, turmeric, and salt.
  3. Remove from heat. Cover and let stand 5 minutes. Fluff with a fork.
  4. Heat oil in a large nonstick skillet over medium-high heat.
  5. Add eggplant and next 5 ingredients (eggplant through garlic); saut 4 minutes.
  6. Combine eggplant mixture, couscous, chickpeas, feta, and egg. Coat a 9 x 5-inch loaf pan with cooking spray; line with parchment paper, allowing the parchment to extend over outside edges. Spoon couscous mixture into pan, pressing firmly to pack. Fold parchment over top of couscous mixture.
  7. Bake at 325 for 45 minutes or until set. Cool on a wire rack 10 minutes. Unfold parchment; invert molded couscous mixture onto a platter. Cool 15 minutes. Slice; serve warm.

Nutrition Facts

Calories204kcal
Protein16.03%
Fat23.12%
Carbs60.85%

Properties

Glycemic Index
30.54
Glycemic Load
16.34
Inflammation Score
-9
Nutrition Score
8.2226087321406%

Flavonoids

Delphinidin
17.57mg
Isorhamnetin
0.5mg
Kaempferol
0.07mg
Myricetin
0.02mg
Quercetin
2.16mg

Nutrients percent of daily need

Calories:203.55kcal
10.18%
Fat:5.22g
8.04%
Saturated Fat:2.32g
14.52%
Carbohydrates:30.94g
10.31%
Net Carbohydrates:27.53g
10.01%
Sugar:1.6g
1.78%
Cholesterol:35.87mg
11.96%
Sodium:474.25mg
20.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.15g
16.3%
Manganese:0.51mg
25.41%
Phosphorus:142.08mg
14.21%
Fiber:3.41g
13.63%
Vitamin B6:0.25mg
12.43%
Vitamin B2:0.21mg
12.18%
Calcium:108.21mg
10.82%
Vitamin C:8.47mg
10.27%
Copper:0.17mg
8.36%
Vitamin B3:1.6mg
7.99%
Vitamin B5:0.78mg
7.83%
Magnesium:31.11mg
7.78%
Folate:29.37µg
7.34%
Vitamin B1:0.11mg
7.05%
Zinc:0.99mg
6.6%
Selenium:4.61µg
6.59%
Iron:1.19mg
6.59%
Potassium:217.96mg
6.23%
Vitamin K:5.46µg
5.2%
Vitamin B12:0.3µg
4.92%
Vitamin A:185.13IU
3.7%
Vitamin E:0.42mg
2.78%
Vitamin D:0.18µg
1.21%
Source:My Recipes