Couscous with Vegetables

Dairy Free
Health score
25%
Couscous with Vegetables
20 min.
8
99kcal

Suggestions


Are you looking for a quick and delicious side dish that’s both healthy and satisfying? Look no further than this vibrant Couscous with Vegetables! In just 20 minutes, you can whip up a delightful dish that serves eight, making it perfect for family gatherings or casual dinners with friends.

This recipe is not only dairy-free but also packed with flavor and nutrition. The combination of fresh vegetables like yellow summer squash and juicy tomatoes adds a burst of color and freshness, while the aromatic herbs like parsley and basil elevate the dish to a whole new level. The couscous, a tiny pasta made from semolina, cooks quickly and absorbs the flavors of the sautéed onions and garlic, creating a harmonious blend that will tantalize your taste buds.

With only 99 calories per serving, this Couscous with Vegetables is a guilt-free addition to any meal. Whether you’re serving it alongside grilled chicken, fish, or as a standalone dish, it’s sure to impress. Plus, the easy preparation means you can spend less time in the kitchen and more time enjoying the company of your loved ones. So grab your saucepan and get ready to create a dish that’s not only delicious but also a feast for the eyes!

Ingredients

  • 0.3 cup spring onion chopped (4 medium)
  •  garlic clove finely chopped
  • teaspoons butter 
  • 1.5 cups water 
  • 0.5 teaspoon chicken soup base reduced-sodium
  • cup couscous uncooked
  • 0.3 cup parsley fresh chopped
  • tablespoon basil dried fresh chopped
  • 0.3 teaspoon pepper 
  • cup to 3 sized squashes yellow chopped
  • 0.8 cup tomatoes chopped

Equipment

  • sauce pan

Directions

  1. Cook onions and garlic in butter in 2-quart saucepan, stirring frequently, until onions are tender.
  2. Stir in water and bouillon granules.
  3. Heat to boiling; remove from heat. Stir in remaining ingredients.
  4. Cover and let stand 5 minutes or until liquid is absorbed. Fluff lightly with fork.

Nutrition Facts

Calories99kcal
Protein13.54%
Fat11.44%
Carbs75.02%

Properties

Glycemic Index
32.63
Glycemic Load
10.55
Inflammation Score
-4
Nutrition Score
6.0786957331812%

Flavonoids

Naringenin
0.09mg
Apigenin
4.04mg
Luteolin
0.02mg
Kaempferol
0.1mg
Myricetin
0.3mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:99.29kcal
4.96%
Fat:1.26g
1.94%
Saturated Fat:0.26g
1.65%
Carbohydrates:18.62g
6.21%
Net Carbohydrates:16.84g
6.12%
Sugar:0.83g
0.92%
Cholesterol:0.02mg
0.01%
Sodium:49.17mg
2.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.36g
6.72%
Vitamin K:49.58µg
47.22%
Manganese:0.28mg
14.12%
Vitamin C:7.72mg
9.35%
Vitamin A:392.91IU
7.86%
Fiber:1.79g
7.15%
Iron:0.96mg
5.34%
Phosphorus:50.65mg
5.06%
Vitamin B3:0.98mg
4.92%
Magnesium:19.53mg
4.88%
Copper:0.09mg
4.73%
Folate:17.66µg
4.41%
Potassium:144.29mg
4.12%
Vitamin B6:0.08mg
4.09%
Vitamin B1:0.05mg
3.5%
Vitamin B5:0.32mg
3.23%
Vitamin B2:0.05mg
3.07%
Calcium:28.39mg
2.84%
Zinc:0.33mg
2.17%
Vitamin E:0.22mg
1.49%