Curried Couscous with Roasted Vegetables, Peach Chutney, and Cilantro Yogurt

Vegetarian
Health score
27%
Curried Couscous with Roasted Vegetables, Peach Chutney, and Cilantro Yogurt
45 min.
8
419kcal

Suggestions


Welcome to a culinary adventure that marries vibrant flavors and textures! Our Curried Couscous with Roasted Vegetables, Peach Chutney, and Cilantro Yogurt is a delightful vegetarian dish that promises to tantalize your taste buds. Ready in just 45 minutes, this hearty main course is perfect for lunch or dinner, making it an excellent choice for gatherings or a cozy family meal.

Imagine fluffy couscous infused with aromatic curry powder, bringing warmth and depth to every bite. The medley of roasted eggplant and zucchini adds a satisfying richness, while the sweet and tangy peach chutney provides a burst of fruity flavor that perfectly complements the spices. To top it all off, the creamy cilantro yogurt brings a refreshing twist, balancing the spices and enhancing the overall experience.

This recipe not only takes you through a journey of flavors but also celebrates the vibrant colors of fresh vegetables and herbs. With each serving packed with nutrients, you can indulge guilt-free, knowing you're treating yourself to a meal loaded with wholesome ingredients. Whether you’re a seasoned cook or a kitchen novice, this dish will inspire your culinary creativity and impress your guests. So, roll up your sleeves and get ready to create a meal that’s as pleasing to the palate as it is to the eye!

Ingredients

  • tablespoons corn oil 
  • 12 ounces couscous plain
  • tablespoon curry powder 
  • 0.3 cup currants dried
  • pound eggplant unpeeled cut into 1-inch cubes
  • cups cilantro leaves fresh loosely packed () (from 3 large bunches)
  • tablespoon juice of lime fresh
  • medium onion chopped
  • servings peaches 
  • large bell pepper red
  • 0.8 teaspoon salt 
  • 0.5 cup roasted cashews salted coarsely chopped
  • 0.5 cup yogurt plain
  • 0.5 cup cream sour
  • cups water 
  • 1.3 pounds zucchini halved lengthwise

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • pot
  • broiler
  • spatula

Directions

  1. Combine cilantro, lime juice, and salt in processor; blend to coarse puree.
  2. Transfer to medium bowl; mix in yogurt and sour cream. Season with pepper. (Can be made 1 day ahead. Cover and chill.)
  3. Preheat oven to 400°F. Spray 2 large baking sheets with nonstick spray. Mound eggplant cubes on 1 sheet; drizzle with 4 tablespoons oil.
  4. Sprinkle with salt and pepper; toss to coat.
  5. Spread out evenly. Mound zucchini on second sheet; drizzle with remaining 2 tablespoons oil.
  6. Sprinkle with salt and pepper; toss to coat.
  7. Spread out evenly. Roast eggplant and zucchini until golden and tender, turning occasionally with spatula, about 25 minutes for zucchini and 50 minutes for eggplant.
  8. Transfer vegetables to bowl and cool.
  9. Meanwhile, char peppers directly over gas flame or in broiler until blackened on all sides. Enclose in paper bag; let stand 10 minutes. Peel and seed peppers.
  10. Cut 2 peppers into 1-inch pieces. Thinly slice remaining pepper and reserve for garnish.
  11. Heat 1 tablespoon oil in heavy large saucepan over medium-high heat.
  12. Add onion; sauté until soft, about 6 minutes.
  13. Mix in curry powder; stir 1 minute.
  14. Add 3 cups water; bring to simmer. Cover; reduce heat to medium-low and simmer curry water 10 minutes.
  15. Heat remaining 1 tablespoon oil in heavy large pot.
  16. Add couscous and stir constantly until color darkens and couscous is toasted, about 3 minutes.
  17. Mix in hot curry water. Turn off heat, cover pot, and let stand until couscous is tender and curry water is absorbed, about 10 minutes. Fluff couscous with fork to separate grains.
  18. Mix in cashews and currants and cool completely.
  19. Mix in eggplant, zucchini, and bell pepper pieces. Season salad to taste with salt and pepper.
  20. Mound salad on large platter; garnish with reserved bell pepper slices.
  21. Serve with cilantro yogurt and chutney.

Nutrition Facts

Calories419kcal
Protein11.34%
Fat24.07%
Carbs64.59%

Properties

Glycemic Index
33.91
Glycemic Load
28.32
Inflammation Score
-10
Nutrition Score
26.630434678948%

Flavonoids

Cyanidin
2.88mg
Delphinidin
97.17mg
Catechin
7.38mg
Epigallocatechin
1.56mg
Epicatechin
3.51mg
Epigallocatechin 3-gallate
0.45mg
Eriodictyol
0.04mg
Hesperetin
0.17mg
Naringenin
0.01mg
Luteolin
0.38mg
Isorhamnetin
0.69mg
Kaempferol
0.43mg
Quercetin
7.62mg

Nutrients percent of daily need

Calories:419.24kcal
20.96%
Fat:11.74g
18.06%
Saturated Fat:2.77g
17.34%
Carbohydrates:70.86g
23.62%
Net Carbohydrates:59.97g
21.81%
Sugar:26.53g
29.48%
Cholesterol:8.79mg
2.93%
Sodium:333.32mg
14.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.44g
24.89%
Vitamin C:103.82mg
125.84%
Vitamin A:3089.79IU
61.8%
Manganese:1.05mg
52.56%
Fiber:10.89g
43.57%
Vitamin K:38.79µg
36.94%
Copper:0.61mg
30.51%
Potassium:1033.52mg
29.53%
Vitamin B6:0.56mg
27.9%
Phosphorus:266.55mg
26.66%
Folate:104.49µg
26.12%
Magnesium:100.84mg
25.21%
Vitamin B3:4.69mg
23.44%
Vitamin E:3.47mg
23.14%
Vitamin B2:0.34mg
19.99%
Vitamin B1:0.26mg
17.46%
Vitamin B5:1.72mg
17.22%
Iron:2.74mg
15.22%
Zinc:2.05mg
13.64%
Calcium:108.69mg
10.87%
Selenium:6.06µg
8.66%
Vitamin B12:0.12µg
2.06%
Source:Epicurious