Curried Vegetables on Couscous

Vegetarian
Very Healthy
Health score
79%
Curried Vegetables on Couscous
45 min.
6
461kcal

Suggestions


Calling all vegetable lovers and health-conscious foodies! If you're in search of a vibrant, flavorful, and nourishing meal, look no further than our Curried Vegetables on Couscous. This delightful dish celebrates the robust flavors of spices, the heartiness of chickpeas, and the comforting texture of creamy yogurt, all while being completely vegetarian and very healthy. Whether you're preparing a cozy lunch or a satisfying dinner for friends or family, this recipe makes six generous servings that will leave everyone craving more!

Imagine a medley of perfectly cubed baking potatoes, sweet carrots, and a colorful array of bell peppers mingling together, enveloped in a fragrant curry sauce infused with garlic and cumin. The slow-cooked vegetables not only develop deep layers of flavor but also create a comforting dish that warms the soul. You'll find an exciting contrast between the softness of the cooked ingredients and the fluffy couscous underneath, making each bite a pleasure to savor.

Topped with refreshing cilantro, crunchy green onions, and a drizzle of vibrant mango chutney, this dish is as visually appealing as it is delicious. The raisins add a touch of natural sweetness, while the tangy yogurt brings a creamy balance to the bold spices. With a health score of 79 and a satisfying calorie count, Curried Vegetables on Couscous is the perfect choice for those wanting a meal that's hearty yet wholesome. Give this recipe a try, and enjoy a tasty dish that's sure to impress!

Ingredients

  • cups baking potato cubed peeled () ( 1 1/2 pounds)
  • 30 ounce chickpeas rinsed drained canned (garbanzo beans)
  • cup diagonally cut carrot ()
  • 0.3 teaspoon cayenne pepper 
  • cups couscous hot cooked
  • teaspoons cumin seeds 
  • tablespoons curry powder 
  • tablespoons yogurt plain fat-free
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic cloves minced
  •  bell pepper green cut into 1/2-inch-wide strips
  •  green onion tops cut into 1-inch pieces
  • tablespoons mango chutney 
  • cup onion chopped
  • tablespoons raisins 
  • teaspoon salt 
  • 1.5 pounds tomatoes cubed

Equipment

  • bowl
  • slow cooker

Directions

  1. Place potato in a 4-quart electric slow cooker.
  2. Combine tomato and next 9 ingredients (through garlic) in a bowl; stir well. Spoon over potato. Cover and cook on LOW for 9 hours. Stir in cilantro and green onions.
  3. Serve over couscous; top with chutney, raisins, and yogurt.

Nutrition Facts

Calories461kcal
Protein13.35%
Fat7.34%
Carbs79.31%

Properties

Glycemic Index
93.62
Glycemic Load
47.07
Inflammation Score
-10
Nutrition Score
31.376521577006%

Flavonoids

Naringenin
0.77mg
Luteolin
0.96mg
Isorhamnetin
1.34mg
Kaempferol
0.45mg
Myricetin
0.19mg
Quercetin
7.9mg

Nutrients percent of daily need

Calories:460.91kcal
23.05%
Fat:3.91g
6.01%
Saturated Fat:0.51g
3.21%
Carbohydrates:94.99g
31.66%
Net Carbohydrates:81.35g
29.58%
Sugar:17.82g
19.8%
Cholesterol:0.4mg
0.13%
Sodium:842.74mg
36.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.99g
31.98%
Vitamin A:4808.87IU
96.18%
Manganese:1.8mg
90.11%
Vitamin B6:1.35mg
67.38%
Vitamin C:45.86mg
55.59%
Fiber:13.65g
54.58%
Potassium:1344.72mg
38.42%
Selenium:26.84µg
38.34%
Vitamin K:36.71µg
34.96%
Phosphorus:294.73mg
29.47%
Iron:5.1mg
28.35%
Copper:0.56mg
27.81%
Magnesium:106.2mg
26.55%
Folate:103.33µg
25.83%
Vitamin B1:0.3mg
20.24%
Calcium:168.59mg
16.86%
Vitamin B3:3.37mg
16.84%
Zinc:2.19mg
14.6%
Vitamin B5:1.39mg
13.87%
Vitamin B2:0.23mg
13.5%
Vitamin E:1.52mg
10.15%
Vitamin B12:0.12µg
2.03%
Source:My Recipes