Couscous with Winter Vegetables

Vegetarian
Health score
15%
Couscous with Winter Vegetables
45 min.
8
258kcal

Suggestions


Warm up your winter evenings with a delightful dish that brings together the vibrant flavors of seasonal vegetables and the comforting texture of couscous. Our Couscous with Winter Vegetables is not just a side dish; it's a celebration of wholesome ingredients that will leave your taste buds dancing with joy. Perfect for vegetarians and anyone looking to add a nutritious option to their meal repertoire, this recipe is both satisfying and easy to prepare.

Imagine the sweet, nutty taste of butternut squash paired with the hearty goodness of chickpeas, all enveloped in fluffy couscous. The addition of fresh parsley and a hint of jalapeño pepper adds a refreshing twist, while a splash of lemon juice brightens the entire dish. With just 45 minutes of your time, you can create a colorful and nutritious meal that serves up to eight people, making it ideal for family gatherings or dinner parties.

Not only is this dish packed with flavor, but it also boasts a balanced caloric breakdown, ensuring you enjoy a healthy meal without compromising on taste. With 258 calories per serving, it’s a guilt-free indulgence that fits perfectly into any diet. So, gather your ingredients and get ready to impress your friends and family with this delicious Couscous with Winter Vegetables!

Ingredients

  • tablespoons butter 
  • cups butternut squash peeled chopped
  • 15 ounce chickpeas unsalted drained canned (garbanzo beans)
  • cup couscous uncooked
  • 0.3 cup flat-leaf parsley fresh coarsely chopped
  •  jalapeno minced
  • tablespoons juice of lemon fresh
  • tablespoon olive oil 
  • 0.8 teaspoon salt 
  • 0.5 cup shallots chopped
  • 0.3 cup vegetarian parmesan cheese grated
  • 1.8 cups water boiling

Equipment

  • frying pan

Directions

  1. Heat butter and oil in a large straight-sided skillet over medium-high heat, stirring until butter melts.
  2. Add shallots; cook 3 minutes or until soft, stirring occasionally.
  3. Add jalapeo; cook 1 minute, stirring frequently.
  4. Add butternut squash; cook 8 minutes or until tender, stirring occasionally.
  5. Add chickpeas; cook 1 minute, stirring occasionally.
  6. Add couscous, and cook 1 minute, stirring constantly. Stir in 1 3/4 cups boiling water and salt; remove pan from heat. Cover and let stand 8 minutes. Fluff couscous mixture with a fork.
  7. Add fresh parsley and lemon juice; toss gently to combine. Top with Parmesan cheese.

Nutrition Facts

Calories258kcal
Protein14.56%
Fat23.93%
Carbs61.51%

Properties

Glycemic Index
32.72
Glycemic Load
13.56
Inflammation Score
-10
Nutrition Score
17.742608706912%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
4.04mg
Luteolin
0.05mg
Kaempferol
0.03mg
Myricetin
0.28mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:257.58kcal
12.88%
Fat:7.01g
10.78%
Saturated Fat:2.74g
17.13%
Carbohydrates:40.53g
13.51%
Net Carbohydrates:33.77g
12.28%
Sugar:5.08g
5.64%
Cholesterol:9.65mg
3.22%
Sodium:304.1mg
13.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.6g
19.19%
Vitamin A:5884.6IU
117.69%
Manganese:0.87mg
43.59%
Vitamin K:35.25µg
33.57%
Folate:119.35µg
29.84%
Fiber:6.77g
27.07%
Vitamin C:18.92mg
22.93%
Phosphorus:176.63mg
17.66%
Copper:0.31mg
15.25%
Magnesium:59.38mg
14.84%
Iron:2.48mg
13.76%
Potassium:447.13mg
12.78%
Vitamin B6:0.24mg
12.16%
Vitamin B1:0.16mg
10.86%
Calcium:104.47mg
10.45%
Vitamin E:1.37mg
9.14%
Vitamin B3:1.75mg
8.77%
Zinc:1.25mg
8.33%
Vitamin B5:0.71mg
7.1%
Vitamin B2:0.08mg
4.65%
Selenium:3.16µg
4.51%
Source:My Recipes