Couscous Pilaf

Vegetarian
Dairy Free
Health score
17%
Couscous Pilaf
45 min.
4
229kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black
  • cup couscous uncooked
  • cup less-sodium chicken broth fat-free
  • teaspoons olive oil 
  • 0.5 cup onion chopped
  • tablespoons pinenuts toasted
  • 0.5 cup bell pepper red finely chopped
  • 0.3 teaspoon salt 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat oil in a nonstick skillet over medium-high heat.
  2. Add onion and bell pepper; saut 7 minutes.
  3. While vegetables cook, bring broth to a boil in a medium saucepan; gradually stir in couscous.
  4. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Stir in onion mixture, salt, and black pepper.
  5. Sprinkle with nuts.

Nutrition Facts

Calories229kcal
Protein12.06%
Fat23.02%
Carbs64.92%

Properties

Glycemic Index
39
Glycemic Load
21.02
Inflammation Score
-6
Nutrition Score
8.8813043521798%

Flavonoids

Luteolin
0.12mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.1mg

Nutrients percent of daily need

Calories:229.22kcal
11.46%
Fat:5.87g
9.03%
Saturated Fat:0.59g
3.7%
Carbohydrates:37.25g
12.42%
Net Carbohydrates:34.16g
12.42%
Sugar:1.9g
2.11%
Cholesterol:0mg
0%
Sodium:383.47mg
16.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.92g
13.84%
Manganese:0.84mg
41.93%
Vitamin C:25.36mg
30.74%
Fiber:3.09g
12.38%
Phosphorus:119.26mg
11.93%
Vitamin A:585.34IU
11.71%
Vitamin B3:2.25mg
11.26%
Copper:0.2mg
9.78%
Magnesium:36.49mg
9.12%
Vitamin B1:0.11mg
7.47%
Vitamin B5:0.71mg
7.06%
Vitamin E:1.05mg
7.02%
Vitamin B6:0.14mg
6.93%
Folate:23.3µg
5.82%
Potassium:188.05mg
5.37%
Iron:0.96mg
5.35%
Zinc:0.77mg
5.16%
Vitamin K:4.99µg
4.76%
Vitamin B2:0.08mg
4.61%
Selenium:1.41µg
2.01%
Calcium:19.74mg
1.97%
Vitamin B12:0.11µg
1.89%
Source:My Recipes