Couscous with Vegetarian Spaghetti Sauce

Vegetarian
Vegan
Dairy Free
Health score
37%
Couscous with Vegetarian Spaghetti Sauce
15 min.
4
359kcal

Suggestions


Are you looking for a quick, delicious, and nutritious meal that caters to a variety of dietary preferences? Look no further than this delightful Couscous with Vegetarian Spaghetti Sauce! Perfect for lunch, dinner, or any time you crave a satisfying main dish, this recipe is not only vegetarian but also vegan and dairy-free, making it an excellent choice for everyone at the table.

In just 15 minutes, you can whip up a flavorful dish that combines the light, fluffy texture of couscous with a hearty, chunky vegetable spaghetti sauce. The addition of garbanzo beans not only boosts the protein content but also adds a delightful creaminess that complements the sauce beautifully. A hint of crushed red pepper flakes brings a subtle kick, while fresh parsley adds a pop of color and freshness to the dish.

With only 359 calories per serving, this meal is both satisfying and guilt-free. Whether you're a busy professional, a student, or simply someone who loves to enjoy a wholesome meal without spending hours in the kitchen, this Couscous with Vegetarian Spaghetti Sauce is sure to become a staple in your recipe collection. So grab your saucepan and get ready to indulge in a dish that’s as easy to make as it is to enjoy!

Ingredients

  • cups water 
  • 1.3 cups couscous uncooked
  • 28 oz pasta sauce 
  • 15 oz garbanzo beans rinsed drained canned (Chickpeas)
  • 0.1 teaspoon pepper red crushed
  • tablespoons parsley fresh chopped

Equipment

  • sauce pan

Directions

  1. In medium saucepan, bring water to a boil. Stir in couscous. Cover; remove from heat.
  2. Let stand 5 minutes or until liquid is absorbed.
  3. Meanwhile, in medium saucepan, combine spaghetti sauce, beans and red pepper flakes. Cook over medium heat for 5 to 7 minutes or until thoroughly heated, stirring occasionally.
  4. Fluff couscous with fork.
  5. Serve sauce mixture over couscous; sprinkle with parsley. If desired, sprinkle with shredded fresh Parmesan cheese.

Nutrition Facts

Calories359kcal
Protein16.41%
Fat7.52%
Carbs76.07%

Properties

Glycemic Index
45.58
Glycemic Load
34.47
Inflammation Score
-8
Nutrition Score
20.61043478095%

Flavonoids

Apigenin
4.31mg
Luteolin
0.02mg
Kaempferol
0.03mg
Myricetin
0.3mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:358.9kcal
17.95%
Fat:3.06g
4.71%
Saturated Fat:0.37g
2.31%
Carbohydrates:69.69g
23.23%
Net Carbohydrates:59.06g
21.48%
Sugar:7.09g
7.87%
Cholesterol:0mg
0%
Sodium:1250.01mg
54.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.04g
30.08%
Manganese:1.54mg
76.8%
Fiber:10.63g
42.5%
Vitamin B6:0.76mg
38.19%
Vitamin K:38.42µg
36.59%
Copper:0.56mg
27.79%
Potassium:850.5mg
24.3%
Phosphorus:238.01mg
23.8%
Iron:3.97mg
22.06%
Magnesium:86.12mg
21.53%
Vitamin A:1062.23IU
21.24%
Vitamin B3:4.15mg
20.75%
Vitamin C:16.66mg
20.19%
Vitamin E:2.9mg
19.31%
Vitamin B5:1.66mg
16.56%
Folate:59.03µg
14.76%
Vitamin B1:0.18mg
11.83%
Vitamin B2:0.19mg
11.32%
Zinc:1.68mg
11.23%
Calcium:85.35mg
8.53%
Selenium:3.33µg
4.76%