Couscous with Roasted Vegetables, Chicken Sausage, and Harissa

Dairy Free
Very Healthy
Health score
74%
Couscous with Roasted Vegetables, Chicken Sausage, and Harissa
45 min.
4
460kcal

Suggestions

Ingredients

  • tablespoon balsamic vinegar 
  • tablespoons teaspoons basil dried fresh chopped
  • 0.3 teaspoon pepper black freshly ground
  • 15.5 ounce chickpeas drained canned (garbanzo beans)
  • ounce chicken sausages with basil and pine nuts (such as gerhard's)
  • 0.8 cup couscous uncooked
  • 0.8 pound eggplant cut into 6 wedges
  • large garlic cloves unpeeled
  • 0.5 teaspoon ground cumin 
  • tablespoons commercial harissa 
  • 0.8 pound leeks trimmed cut in half lengthwise
  • tablespoons juice of lemon fresh
  • 1.5 teaspoons olive oil 
  • large bell pepper red cut into 1-inch strips
  • 0.3 teaspoon salt 
  •  vidalia sweet cut into 8 wedges
  • 1.3 cups water 
  • tablespoons water 
  • 0.5 pound zucchini cut into 4 wedges
  • 1.5 tablespoons or dried fresh chopped

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 45
  2. To prepare vegetables, combine first 11 ingredients; toss well.
  3. Place vegetable mixture and garlic on a large, foil-lined baking sheet.
  4. Bake at 450 for 20 minutes or until vegetables are browned and sausages are done.
  5. Cut vegetables into 1-inch pieces.
  6. Cut sausages into 1/4-inch-thick slices.
  7. To prepare dressing, squeeze garlic cloves into a large bowl to extract garlic pulp. Discard skins. Mash garlic pulp with a fork.
  8. Add lemon juice and next 5 ingredients (lemon juice through salt) to garlic pulp; stir well.
  9. To prepare couscous, bring 1 1/4 cups water to a boil in a medium saucepan. Gradually stir in couscous.
  10. Remove from heat; cover and let stand for 5 minutes. Fluff couscous with a fork.
  11. Combine the couscous, chickpeas, dressing, vegetables, and sausage in a large bowl; toss gently.
  12. Combine harissa and 2 tablespoons water in a small bowl. Spoon 2 cups couscous mixture into each of 4 serving bowls.
  13. Drizzle each serving with 1 tablespoon harissa mixture.

Nutrition Facts

Calories460kcal
Protein17.23%
Fat20.43%
Carbs62.34%

Properties

Glycemic Index
100.33
Glycemic Load
24.82
Inflammation Score
-10
Nutrition Score
32.926521591518%

Flavonoids

Delphinidin
72.88mg
Epigallocatechin 3-gallate
0.07mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
0.26mg
Kaempferol
3.23mg
Myricetin
1.19mg
Quercetin
12.69mg

Nutrients percent of daily need

Calories:460.14kcal
23.01%
Fat:10.86g
16.71%
Saturated Fat:1.91g
11.94%
Carbohydrates:74.6g
24.87%
Net Carbohydrates:60.98g
22.17%
Sugar:15.98g
17.76%
Cholesterol:30.02mg
10.01%
Sodium:1028.06mg
44.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.61g
41.22%
Manganese:2.19mg
109.51%
Vitamin C:85.61mg
103.76%
Vitamin K:79.09µg
75.32%
Vitamin A:3167.24IU
63.34%
Vitamin B6:1.22mg
60.87%
Fiber:13.62g
54.48%
Folate:165.72µg
41.43%
Iron:6.88mg
38.21%
Copper:0.56mg
27.97%
Magnesium:110.88mg
27.72%
Potassium:969.18mg
27.69%
Phosphorus:263.77mg
26.38%
Vitamin B1:0.28mg
18.64%
Calcium:177.93mg
17.79%
Vitamin B3:3.18mg
15.92%
Vitamin E:2.27mg
15.16%
Vitamin B5:1.45mg
14.52%
Vitamin B2:0.22mg
13.04%
Zinc:1.84mg
12.28%
Selenium:4.58µg
6.55%
Source:My Recipes