Couscous with Chickpeas, Tomatoes, and Edamame

Vegetarian
Health score
38%
Couscous with Chickpeas, Tomatoes, and Edamame
45 min.
5
394kcal

Suggestions

Ingredients

  • 16 ounce chickpeas drained and rinsed canned (garbanzo beans)
  • 14.5 ounce canned tomatoes diced undrained canned
  • cup couscous uncooked
  • 0.5 teaspoon pepper red crushed
  • cup edamame fresh shelled (soybeans)
  • cup feta cheese crumbled
  • 0.3 cup basil fresh chopped
  •  garlic cloves minced
  • cups green onions coarsely chopped
  • tablespoon olive oil 
  • 0.8 teaspoon salt 
  • 2.3 cups water divided

Equipment

  • frying pan

Directions

  1. Heat olive oil in a large skillet over medium heat.
  2. Add edamame, red pepper, and garlic; cook 3 minutes, stirring frequently. Stir in 1/2 cup water, basil, chickpeas, and tomatoes; simmer 15 minutes.
  3. Add 1 3/4 cups water and salt; bring to a boil. Gradually stir in couscous.
  4. Remove from heat; cover and let stand 5 minutes. Stir in onions and feta; toss well.

Nutrition Facts

Calories394kcal
Protein18.13%
Fat28.15%
Carbs53.72%

Properties

Glycemic Index
60.47
Glycemic Load
22.45
Inflammation Score
-8
Nutrition Score
23.416521810967%

Flavonoids

Kaempferol
0.55mg
Myricetin
0.04mg
Quercetin
4.31mg

Nutrients percent of daily need

Calories:393.7kcal
19.69%
Fat:12.58g
19.36%
Saturated Fat:4.66g
29.09%
Carbohydrates:54.05g
18.02%
Net Carbohydrates:44.38g
16.14%
Sugar:5.39g
5.99%
Cholesterol:26.7mg
8.9%
Sodium:1070.52mg
46.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.24g
36.47%
Vitamin K:94.62µg
90.11%
Manganese:1.29mg
64.65%
Vitamin B6:0.78mg
38.89%
Fiber:9.66g
38.65%
Calcium:279.67mg
27.97%
Phosphorus:278.55mg
27.85%
Iron:4.28mg
23.76%
Copper:0.45mg
22.43%
Vitamin B2:0.37mg
22%
Potassium:708.72mg
20.25%
Vitamin C:16.14mg
19.56%
Folate:76.43µg
19.11%
Magnesium:72.6mg
18.15%
Vitamin A:838.58IU
16.77%
Zinc:2.21mg
14.75%
Vitamin B1:0.22mg
14.73%
Vitamin B3:2.89mg
14.44%
Vitamin B5:1.27mg
12.69%
Vitamin E:1.79mg
11.95%
Selenium:7.43µg
10.62%
Vitamin B12:0.51µg
8.45%
Source:My Recipes