Harissa roasted tomatoes with couscous

Vegetarian
Very Healthy
Health score
73%
Harissa roasted tomatoes with couscous
70 min.
4
620kcal

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Ingredients

  • 12  big plum tomatoes halved
  • tbsp harissa 
  • tbsp olive oil 
  •  onions very thinly sliced
  • tbsp yogurt greek-style
  • tbsp tahini paste 
  •  garlic clove crushed
  • 200 couscous 
  • 0.5 small pack mint roughly chopped
  • 0.5 small pack parsley roughly chopped
  • 50 almond flaked toasted
  • 400 chickpea drained and rinsed canned

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Toss the tomatoes in harissa and 2 tbsp of the oil. Season and spread in a roasting tin, cut-side up, and bake for 40-45 mins.
  3. Heat the remaining oil in a large frying pan. Tip in the onions and sizzle for a couple of mins. Turn down the heat, season and cook for 15 mins or until golden and caramelised. In a bowl, mix the yogurt, tahini and garlic with some seasoning. Set aside.
  4. Tip the couscous into a large bowl.
  5. Pour over 400ml boiling water. Cover with cling film and leave to stand for 10 mins or until all the water has been absorbed. Fork though the herbs, almonds, chickpeas and half the onions. Top with the tomatoes and the remaining onions, and serve with a dollop of the yogurt sauce.

Nutrition Facts

Calories620kcal
Protein14.35%
Fat31.4%
Carbs54.25%

Properties

Glycemic Index
56.94
Glycemic Load
32.43
Inflammation Score
-9
Nutrition Score
30.172608665798%

Flavonoids

Cyanidin
0.31mg
Catechin
0.16mg
Epigallocatechin
0.32mg
Epicatechin
0.08mg
Eriodictyol
0.07mg
Hesperetin
0.01mg
Naringenin
1.32mg
Apigenin
0.29mg
Luteolin
0.05mg
Isorhamnetin
4.46mg
Kaempferol
0.76mg
Myricetin
0.3mg
Quercetin
17.88mg

Nutrients percent of daily need

Calories:619.72kcal
30.99%
Fat:22.16g
34.1%
Saturated Fat:2.64g
16.47%
Carbohydrates:86.15g
28.72%
Net Carbohydrates:70.55g
25.66%
Sugar:14.73g
16.37%
Cholesterol:0.75mg
0.25%
Sodium:82.13mg
3.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.78g
45.56%
Manganese:2.04mg
101.98%
Fiber:15.59g
62.37%
Folate:236.49µg
59.12%
Phosphorus:434.98mg
43.5%
Vitamin C:34.08mg
41.31%
Vitamin E:6.16mg
41.05%
Copper:0.82mg
40.84%
Magnesium:138.47mg
34.62%
Vitamin A:1622.68IU
32.45%
Potassium:1083.65mg
30.96%
Iron:4.86mg
27.01%
Vitamin B1:0.4mg
26.53%
Vitamin K:27.6µg
26.29%
Vitamin B6:0.49mg
24.49%
Vitamin B3:4.24mg
21.18%
Vitamin B2:0.35mg
20.75%
Zinc:3.06mg
20.41%
Calcium:156.83mg
15.68%
Vitamin B5:1.29mg
12.88%
Selenium:7.55µg
10.78%
Vitamin B12:0.1µg
1.75%