Couscous Pilaf

Dairy Free
Health score
25%
Couscous Pilaf
40 min.
2
418kcal

Suggestions


Discover the delightful flavors of Couscous Pilaf, a versatile dish that can easily elevate any meal. This dairy-free recipe is not only quick to prepare, taking just 40 minutes, but it also offers a satisfying blend of textures and tastes that will please your palate. With a base of fluffy couscous, this dish is enriched with the earthy notes of sautéed mushrooms, the crunch of cashews or pecans, and the vibrant freshness of green bell pepper and tomatoes.

Perfect as a side dish, a light lunch, or even a main course, Couscous Pilaf is a fantastic option for those looking to enjoy a wholesome meal without the heaviness of dairy. The combination of spices, including ground nutmeg and coriander, adds a warm depth to the dish, making it a comforting choice for any occasion. Plus, with only 418 calories per serving, you can indulge without the guilt!

Whether you're hosting a dinner party or simply looking for a nutritious meal to enjoy at home, this Couscous Pilaf is sure to impress. Its colorful presentation and rich flavors make it a standout dish that will have everyone coming back for seconds. So, roll up your sleeves and get ready to create a culinary masterpiece that’s as delicious as it is easy to make!

Ingredients

  • 0.8 cup couscous uncooked
  • cup chicken broth 
  • tablespoon butter 
  • 0.5 cup mushrooms fresh chopped
  • 0.3 cup cashew pieces chopped
  • 0.3 cup bell pepper green chopped
  • 0.7 cup tomatoes chopped
  • 0.5 teaspoon nutmeg 
  • 0.5 teaspoon ground coriander 
  • 0.5 teaspoon garlic salt 
  •  spring onion chopped

Equipment

  • frying pan
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Heat oven to 375°. Spray round nonstick baking pan, 9 x 1 1/2 inches, or square baking dish, 8 x 8 x 2 inches, with cooking spray.
  2. Mix couscous and broth in pan; cover with aluminum foil.
  3. Bake 10 minutes; fluff with fork.
  4. Meanwhile, heat butter in 10- inch nonstick skillet over medium-high heat. Sauté mushrooms, cashews and bell pepper until bell pepper is crisp-tender; remove from heat. Stir in remaining ingredients. Stir vegetable mixture into couscous in pan.
  5. Bake pilaf, uncovered, 10 minutes longer or until couscous is slightly brown.

Nutrition Facts

Calories418kcal
Protein12.97%
Fat29.49%
Carbs57.54%

Properties

Glycemic Index
136.1
Glycemic Load
32.67
Inflammation Score
-8
Nutrition Score
17.080869643585%

Flavonoids

Naringenin
0.34mg
Luteolin
1.17mg
Kaempferol
0.22mg
Myricetin
0.06mg
Quercetin
2.12mg

Nutrients percent of daily need

Calories:417.62kcal
20.88%
Fat:13.88g
21.36%
Saturated Fat:2.69g
16.84%
Carbohydrates:60.95g
20.32%
Net Carbohydrates:55.29g
20.11%
Sugar:4.26g
4.73%
Cholesterol:2.35mg
0.78%
Sodium:1098.33mg
47.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.73g
27.47%
Manganese:0.97mg
48.49%
Vitamin C:29.75mg
36.05%
Vitamin K:36.1µg
34.38%
Copper:0.67mg
33.71%
Phosphorus:257.3mg
25.73%
Magnesium:92.1mg
23.03%
Fiber:5.66g
22.64%
Vitamin B3:4.06mg
20.28%
Vitamin A:878.5IU
17.57%
Vitamin B1:0.26mg
17.39%
Vitamin B2:0.26mg
15.06%
Potassium:517.02mg
14.77%
Vitamin B5:1.4mg
13.99%
Iron:2.48mg
13.77%
Vitamin B6:0.27mg
13.38%
Zinc:1.88mg
12.51%
Folate:39.15µg
9.79%
Selenium:6.12µg
8.75%
Vitamin E:0.84mg
5.58%
Calcium:49.97mg
5%