Couscous Pilaf

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

Suggestions


Welcome to a delightful culinary journey with our vibrant Couscous Pilaf! This vegetarian, dairy-free dish is not only a feast for the eyes but also a celebration of flavors that come together in just 45 minutes. Perfectly balanced, each serving offers a tantalizing 229 calories, making it an excellent choice for those looking to enjoy a healthy yet satisfying meal.

Couscous, with its fluffy grains, serves as a wonderful canvas for a medley of fresh vegetables. The sautéed onions and red bell peppers bring a sweet and savory note that complements the nuttiness of toasted pine nuts sprinkled atop the dish. Infused with just the right amount of olive oil and a hint of salt and black pepper, every bite of this pilaf is a burst of flavor that dances on your palate.

Whether you're serving it as a side dish, starter, or even as a hearty snack, Couscous Pilaf is versatile enough to fit any occasion. Impress your guests at dinner parties or elevate your lunch routine with this simple yet sophisticated recipe. With minimal equipment required—just a frying pan and a saucepan—you’ll find it easy to whip up this delicious medley in your own kitchen. Let’s dive into this delightful dish and experience the joy of cooking and eating together!

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