Couscous with Spiced Zucchini

Vegetarian
Dairy Free
Health score
15%
Couscous with Spiced Zucchini
25 min.
4
230kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 0.5 teaspoon chili powder 
  • 0.8 cup couscous plain
  • 0.3 cup mint leaves fresh chopped
  •  garlic clove finely chopped
  • 0.8 teaspoon ground coriander 
  • 0.3 teaspoon ground cumin 
  • tablespoon juice of lemon fresh
  • cup chicken broth reduced-sodium
  • tablespoons olive oil extra virgin extra-virgin
  • medium onion chopped
  • teaspoon salt 
  • lb zucchini cut into 1/2-inch cubes

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Bring broth with 1/4 teaspoon salt just to a boil in a small saucepan, then pour over couscous in a bowl and let stand, covered, 5 minutes. Fluff with a fork and set aside until ready to use.
  2. Meanwhile, heat oil in a 10-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion with 1/4 teaspoon salt, stirring occasionally, until golden, about 6 minutes.
  3. Add garlic and sauté, stirring, until fragrant, about 1 minute.
  4. Add zucchini and remaining 1/2 teaspoon salt and sauté, stirring occasionally, until just tender, about 5 minutes. Reduce heat to moderately low, then stir in coriander, chili powder, cumin, and pepper and cook, stirring frequently, 2 minutes. Gently stir zucchini mixture into couscous and cool to warm or room temperature. Just before serving, stir in mint and lemon juice.

Nutrition Facts

Calories230kcal
Protein12.36%
Fat31.06%
Carbs56.58%

Properties

Glycemic Index
43.5
Glycemic Load
16.28
Inflammation Score
-6
Nutrition Score
9.9995652152144%

Flavonoids

Eriodictyol
1.05mg
Hesperetin
0.83mg
Naringenin
0.05mg
Apigenin
0.16mg
Luteolin
0.37mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.02mg
Quercetin
6.36mg

Nutrients percent of daily need

Calories:230.08kcal
11.5%
Fat:8.13g
12.5%
Saturated Fat:1.24g
7.74%
Carbohydrates:33.31g
11.1%
Net Carbohydrates:29.55g
10.74%
Sugar:4.2g
4.67%
Cholesterol:0mg
0%
Sodium:618.13mg
26.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.28g
14.55%
Vitamin C:25mg
30.31%
Manganese:0.57mg
28.41%
Fiber:3.76g
15.06%
Vitamin B6:0.28mg
14.01%
Potassium:477.29mg
13.64%
Phosphorus:130.52mg
13.05%
Vitamin B3:2.58mg
12.92%
Magnesium:42.98mg
10.75%
Folate:43.01µg
10.75%
Copper:0.2mg
10.12%
Vitamin B2:0.17mg
10%
Vitamin K:9.69µg
9.23%
Vitamin A:423.51IU
8.47%
Vitamin E:1.26mg
8.38%
Vitamin B1:0.12mg
8.25%
Iron:1.35mg
7.52%
Vitamin B5:0.69mg
6.91%
Zinc:0.82mg
5.45%
Calcium:48.66mg
4.87%
Source:Epicurious