Couscous with Spiced Zucchini

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

Suggestions

Couscous with Spiced Zucchini: A Flavorful Vegetarian Side Dish

Dive into the vibrant world of vegetarian cuisine with this delightful Couscoss with Spiced Zucchini recipe. Perfect for those seeking a dairy-free, low-calorie meal that doesn't skimp on taste, this dish serves as a fantastic side that complements any main course. Ready in just 25 minutes, it's a breeze to whip up, ensuring your dinner is on the table in no time.

With a blend of aromatic spices and fresh ingredients, this couscous dish is a symphony of flavors. The zucchini, seasoned with a mix of chili powder, ground coriander, and cumin, offers a delightful crunch and a hint of heat that's balanced by the refreshing mint and tangy lemon juice. The couscous, fluffy and light, serves as the perfect base to this medley of spices, making each bite a delicious experience.

Health-conscious eaters will appreciate this recipe, as it's both dairy-free and packed with nutrients. The zucchini, rich in vitamins and minerals, adds a nutritional boost, while the couscous provides a good source of energy with its high-fiber content. At only 230 calories per serving, it's a guilt-free indulgence that satisfies your cravings without compromising on your dietary goals.

Gather your family and friends around the table for a meal that's as beautiful as it is delicious. The Couscous with Spiced Zucchini is more than just a side dish; it's a celebration of simple, wholesome ingredients that come together to create a memorable dining experience. So, why wait? Let's get cooking and savor the flavors of this exquisite dish!

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