Greek Vegetable Couscous

Vegetarian
Vegan
Dairy Free
Health score
30%
Greek Vegetable Couscous
45 min.
7
287kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 15 ounce garbanzo beans drained canned (chick-peas)
  • cups couscous uncooked
  • 0.3 cup parsley fresh chopped
  • cloves garlic minced
  • 0.5 teaspoon ground cumin 
  • 0.3 cup olives ripe sliced
  • 0.5 teaspoon ground oregano 
  • cup purple onion chopped
  • 0.5 teaspoon pepper dried red crushed
  • cup tomatoes peeled seeded chopped
  • 1.5 cups basil- and tomato-flavoredfeta cheese crumbled
  • 0.5 cup vegetable broth undiluted canned
  • 1.5 cups water 
  • 1.5 cups zucchini chopped

Equipment

  • frying pan
  • sauce pan

Directions

  1. Combine water and broth in a medium saucepan; bring to a boil.
  2. Remove from heat.
  3. Add couscous; cover and let stand 5 minutes or until couscous is tender and liquid is absorbed.
  4. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot.
  5. Add garlic; saute 1 minute.
  6. Add zucchini, tomato, and onion, and saute 2 to 3 minutes or until onion is tender.
  7. Add garbanzo beans and next 4 ingredients; stir well.
  8. Add couscous; cook 3 minutes or until thoroughly heated. Top with cheese, olives, and parsley.

Nutrition Facts

Calories287kcal
Protein14.91%
Fat9.75%
Carbs75.34%

Properties

Glycemic Index
47.76
Glycemic Load
26.48
Inflammation Score
-7
Nutrition Score
13.05869572059%

Flavonoids

Naringenin
0.14mg
Apigenin
4.62mg
Luteolin
0.05mg
Isorhamnetin
1.15mg
Kaempferol
0.2mg
Myricetin
0.37mg
Quercetin
4.96mg

Nutrients percent of daily need

Calories:287.46kcal
14.37%
Fat:3.11g
4.79%
Saturated Fat:0.43g
2.71%
Carbohydrates:54.14g
18.05%
Net Carbohydrates:46.84g
17.03%
Sugar:4.34g
4.82%
Cholesterol:0mg
0%
Sodium:427.51mg
18.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.72g
21.44%
Manganese:1.02mg
51.22%
Vitamin K:39.3µg
37.43%
Fiber:7.3g
29.21%
Vitamin B6:0.45mg
22.44%
Vitamin C:13.84mg
16.78%
Phosphorus:158.67mg
15.87%
Copper:0.27mg
13.74%
Vitamin A:683.02IU
13.66%
Magnesium:51.13mg
12.78%
Potassium:433.84mg
12.4%
Iron:1.99mg
11.06%
Vitamin B3:2.15mg
10.76%
Folate:42.82µg
10.7%
Vitamin B5:0.92mg
9.16%
Vitamin B1:0.14mg
9.1%
Zinc:1.05mg
6.98%
Calcium:66.27mg
6.63%
Vitamin B2:0.09mg
5.23%
Vitamin E:0.44mg
2.92%
Selenium:1.6µg
2.28%
Source:My Recipes