Couscous with Olives and Sun-Dried Tomato

Vegetarian
Vegan
Dairy Free
Health score
44%
Couscous with Olives and Sun-Dried Tomato
50 min.
4
651kcal

Suggestions


Welcome to a delightful culinary experience with our Couscous with Olives and Sun-Dried Tomato recipe! Perfectly suited for both vegetarians and vegans, this dish promises to tantalize your taste buds while keeping your meal wholesome and dairy-free. Imagine the aroma of toasty pine nuts mingling with the rich flavor of sun-dried tomatoes, complemented by the briny kick of black olives. This vibrant meal is not only nourishing but also visually appealing, making it an excellent choice for luncheons, dinner gatherings, or a cozy night in.

With just about 50 minutes of your time, you can create a delectable dish that serves four hearty portions, providing a satisfying 651 calories per serving that will fuel your day. The combination of Israeli couscous with fresh herbs like parsley elevates this meal, providing a fresh and aromatic touch that transports you to the Mediterranean with every bite. The minimal cooking equipment needed—a bowl, frying pan, and saucepan—makes this recipe accessible to cooks of all levels. Whether you're impressing guests or simply indulging on your own, this Couscous with Olives and Sun-Dried Tomato is bound to be a hit! Dive into this culinary adventure and enjoy the rich flavors and textures that come together beautifully in just a few simple steps.

Ingredients

  • 0.5 cup olives black sliced
  • 0.3 cup flat-leaf parsley fresh chopped
  • cloves garlic minced
  • pinch ground pepper black
  • tablespoons olive oil divided
  • cups pearl couscous (Israeli)
  • 0.5 cup pinenuts 
  • pinch salt 
  •  shallots minced
  • 0.3 cup sun-dried tomatoes packed in oil, drained and chopped
  • cup vegetable broth 
  • 1.3 cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Bring 1 1/4 cup vegetable broth and water to a boil in a saucepan, stir in couscous, and mix in salt and black pepper. Reduce heat to low and simmer until liquid is absorbed, about 8 minutes.
  2. Heat 3 tablespoons olive oil in a skillet over medium-high heat; stir in pine nuts and cook, stirring frequently, until pine nuts smell toasted and are golden brown, about 1 minute.
  3. Remove from heat.
  4. Heat remaining 2 tablespoons olive oil in a saucepan; cook and stir garlic and shallot in the hot oil until softened, about 2 minutes. Stir black olives and sun-dried tomatoes into garlic mixture and cook until heated through, 2 to 3 minutes, stirring often. Slowly pour in 1 cup vegetable broth and bring mixture to a boil. Reduce heat to low and simmer until sauce has reduced, 8 to 10 minutes.
  5. Transfer couscous to a large serving bowl, mix with sauce, and serve topped with parsley and pine nuts.

Nutrition Facts

Calories651kcal
Protein9.15%
Fat44.18%
Carbs46.67%

Properties

Glycemic Index
66
Glycemic Load
42.36
Inflammation Score
-7
Nutrition Score
21.383912920952%

Flavonoids

Apigenin
8.1mg
Luteolin
0.16mg
Kaempferol
0.06mg
Myricetin
0.6mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:651.19kcal
32.56%
Fat:32.5g
49.99%
Saturated Fat:3.73g
23.33%
Carbohydrates:77.22g
25.74%
Net Carbohydrates:70.25g
25.54%
Sugar:5.2g
5.77%
Cholesterol:0mg
0%
Sodium:534.05mg
23.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.15g
30.3%
Manganese:2.4mg
119.95%
Vitamin K:85.45µg
81.38%
Vitamin E:4.77mg
31.81%
Copper:0.62mg
30.83%
Phosphorus:286.24mg
28.62%
Fiber:6.98g
27.91%
Magnesium:104.34mg
26.08%
Vitamin B3:4.68mg
23.39%
Iron:3.23mg
17.95%
Vitamin B1:0.27mg
17.72%
Potassium:618.37mg
17.67%
Zinc:2.09mg
13.97%
Vitamin B5:1.36mg
13.62%
Vitamin C:10.15mg
12.31%
Vitamin A:593.02IU
11.86%
Vitamin B6:0.21mg
10.39%
Vitamin B2:0.16mg
9.37%
Folate:37.5µg
9.37%
Calcium:57.51mg
5.75%
Selenium:1.28µg
1.83%
Source:Allrecipes