Curried Couscous with Pine Nuts and Currants

Vegetarian
Vegan
Dairy Free
Health score
37%
Curried Couscous with Pine Nuts and Currants
45 min.
4
318kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • cup couscous uncooked
  • 1.5 teaspoons curry powder 
  • 0.3 cup currants dried
  • tablespoon olive oil extravirgin
  • 0.5 teaspoon ginger fresh grated peeled
  • 0.3 cup green onions thinly sliced
  • tablespoons juice of lemon fresh
  • cup peas green frozen thawed
  • 0.3 cup pinenuts toasted
  • 0.5 cup bell pepper red finely chopped
  • 0.5 teaspoon salt 
  • 0.3 cup vegetable broth 
  • 1.5 cups water 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Combine first 6 ingredients, stirring well with a whisk.
  2. Bring 1 1/2 cups water to a boil in a medium saucepan; gradually stir in couscous, currants, and curry.
  3. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
  4. Combine couscous mixture, peas, bell pepper, pine nuts, and onions in a large bowl.
  5. Add broth mixture; toss gently to coat.

Nutrition Facts

Calories318kcal
Protein11.55%
Fat27.44%
Carbs61.01%

Properties

Glycemic Index
73.83
Glycemic Load
23.83
Inflammation Score
-8
Nutrition Score
15.664782529292%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
0.12mg
Kaempferol
0.09mg
Quercetin
0.74mg

Nutrients percent of daily need

Calories:317.83kcal
15.89%
Fat:9.91g
15.24%
Saturated Fat:1.01g
6.34%
Carbohydrates:49.55g
16.52%
Net Carbohydrates:43.77g
15.92%
Sugar:9.23g
10.26%
Cholesterol:0mg
0%
Sodium:366.37mg
15.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.38g
18.76%
Manganese:1.34mg
67.2%
Vitamin C:43.01mg
52.13%
Vitamin K:30.64µg
29.18%
Fiber:5.78g
23.13%
Vitamin A:971.26IU
19.43%
Phosphorus:180.66mg
18.07%
Copper:0.34mg
17.02%
Magnesium:62.36mg
15.59%
Vitamin B1:0.23mg
15.29%
Vitamin B3:3.03mg
15.17%
Folate:51.24µg
12.81%
Vitamin E:1.85mg
12.36%
Iron:2.07mg
11.48%
Vitamin B6:0.21mg
10.7%
Potassium:358.36mg
10.24%
Zinc:1.5mg
10.02%
Vitamin B2:0.14mg
8.1%
Vitamin B5:0.68mg
6.81%
Calcium:41.74mg
4.17%
Selenium:0.97µg
1.39%
Source:My Recipes