Couscous with Spring Vegetables and Harissa Sauce

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
80%
Couscous with Spring Vegetables and Harissa Sauce
45 min.
4
575kcal

Suggestions


Welcome to a delightful culinary adventure with our Couscous with Spring Vegetables and Harissa Sauce! This vibrant dish is not only a feast for the eyes but also a celebration of fresh, wholesome ingredients that are perfect for any occasion. Whether you're looking for a nutritious side dish or a light main course, this recipe checks all the boxes. With a health score of 80, it’s packed with flavor while being vegetarian, vegan, gluten-free, and dairy-free.

Imagine the sweet crunch of baby carrots, the earthy goodness of chickpeas, and the bright notes of fresh parsley and spinach, all harmoniously combined with the zesty kick of harissa sauce. Each bite is a burst of springtime freshness, making it an ideal choice for those warm days when you crave something light yet satisfying. Plus, it’s ready in just 45 minutes, making it a perfect option for busy weeknights or casual gatherings with friends and family.

With only 575 calories per serving, this dish offers a balanced caloric breakdown, ensuring you enjoy a healthy meal without compromising on taste. The combination of roasted garlic couscous, colorful vegetables, and aromatic spices creates a symphony of flavors that will leave your taste buds dancing. So, roll up your sleeves and get ready to impress your loved ones with this delicious and nutritious dish!

Ingredients

  •  baby carrots cut in half lengthwise
  • 15 ounce chickpeas drained canned (garbanzo beans)
  • 0.5 cup parsley fresh chopped
  •  garlic cloves minced
  • 0.1 teaspoon ground allspice 
  • servings harissa sauce 
  • cups leek coarsely chopped
  • tablespoon olive oil 
  • 5.8 ounce roasted-garlic-and-olive-oil plain (such as Near East)
  • 0.5 cup pearl onions peeled halved
  • 0.3 cup plum tomatoes finely chopped
  • 0.5 cup radishes quartered
  • 0.1 teaspoon salt 
  • cups torn spinach 
  • 0.5 teaspoon sugar 
  • cup sugar snap peas trimmed
  • cup bell pepper yellow coarsely chopped

Equipment

  • frying pan

Directions

  1. Prepare the couscous according to the package directions, omitting oil. Stir in tomato and allspice; keep warm.
  2. Heat oil in a large nonstick skillet over medium-high heat.
  3. Add leek and next 6 ingredients (leek through garlic); saut 8 minutes.
  4. Add spinach, parsley, sugar, salt, and chickpeas; saut 2 minutes. Spoon the vegetable mixture over the couscous mixture, and serve with Harissa Sauce.

Nutrition Facts

Calories575kcal
Protein5.79%
Fat71.66%
Carbs22.55%

Properties

Glycemic Index
87.11
Glycemic Load
7.26
Inflammation Score
-10
Nutrition Score
30.023913217627%

Flavonoids

Pelargonidin
9.15mg
Naringenin
0.13mg
Apigenin
16.2mg
Luteolin
0.63mg
Isorhamnetin
1.48mg
Kaempferol
2.6mg
Myricetin
1.42mg
Quercetin
7.2mg

Nutrients percent of daily need

Calories:574.51kcal
28.73%
Fat:47.19g
72.61%
Saturated Fat:6.46g
40.39%
Carbohydrates:33.42g
11.14%
Net Carbohydrates:24.8g
9.02%
Sugar:6.78g
7.54%
Cholesterol:0mg
0%
Sodium:482.74mg
20.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.57g
17.15%
Vitamin K:252.92µg
240.87%
Vitamin C:111.64mg
135.32%
Vitamin A:5405.8IU
108.12%
Manganese:1.47mg
73.33%
Vitamin E:7.5mg
50%
Vitamin B6:0.86mg
42.88%
Fiber:8.62g
34.46%
Folate:132.32µg
33.08%
Iron:4.43mg
24.59%
Potassium:674.29mg
19.27%
Magnesium:76.44mg
19.11%
Copper:0.37mg
18.25%
Phosphorus:160.77mg
16.08%
Calcium:126.48mg
12.65%
Vitamin B1:0.16mg
10.82%
Zinc:1.26mg
8.41%
Vitamin B5:0.82mg
8.18%
Vitamin B2:0.12mg
7.22%
Vitamin B3:1.37mg
6.85%
Selenium:3.76µg
5.37%
Source:My Recipes