Indian Curry Couscous with Broccoli and Edamame

Vegetarian
Vegan
Dairy Free
Health score
32%
Indian Curry Couscous with Broccoli and Edamame
30 min.
3
417kcal

Suggestions

Ingredients

  • teaspoon ajwain seeds (carom)
  • bunch broccoli cut into florets
  • tablespoon canola oil 
  • pinch chili powder 
  • 0.5 cup couscous 
  • teaspoon curry powder 
  • 12 ounce edamame green frozen shelled ( soybeans)
  • clove garlic coarsely chopped
  • pinch ground cinnamon 
  • servings ground pepper black to taste
  • 0.5 teaspoon hing powder (asafoetida)
  • servings sea salt to taste
  • tablespoon sesame oil toasted
  • teaspoon turmeric powder 
  • cup vegetable broth 

Equipment

  • frying pan
  • sauce pan
  • wok

Directions

  1. Bring the vegetable broth to a boil in a saucepan.
  2. Add couscous and reduce heat to medium; simmer until broth is absorbed and couscous is tender, about 10 minutes. Fluff with a fork.
  3. Heat canola oil in a large skillet or wok over medium-high heat.
  4. Add ajowan seeds.
  5. When seeds begin to sputter, stir in garlic and reduce heat to medium.
  6. Stir turmeric, curry powder, hing powder, chili powder, and cinnamon into the garlic mixture until garlic is browned, about 3 minutes.
  7. Cook and stir edamame and broccoli in the spice mixture until vegetables are tender, about 5 minutes. Season with salt and black pepper.
  8. Drizzle sesame oil atop vegetables.
  9. Spoon vegetables over couscous to serve.

Nutrition Facts

Calories417kcal
Protein19.1%
Fat30.59%
Carbs50.31%

Properties

Glycemic Index
73
Glycemic Load
16.78
Inflammation Score
-10
Nutrition Score
25.774347927259%

Flavonoids

Luteolin
1.62mg
Kaempferol
15.89mg
Myricetin
0.14mg
Quercetin
6.62mg

Nutrients percent of daily need

Calories:416.9kcal
20.84%
Fat:14.68g
22.58%
Saturated Fat:1.33g
8.32%
Carbohydrates:54.33g
18.11%
Net Carbohydrates:41.88g
15.23%
Sugar:7.25g
8.06%
Cholesterol:0mg
0%
Sodium:578.57mg
25.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.62g
41.24%
Vitamin C:181.42mg
219.9%
Vitamin K:211.77µg
201.68%
Fiber:12.45g
49.8%
Manganese:0.83mg
41.32%
Potassium:1235.76mg
35.31%
Folate:134.87µg
33.72%
Iron:5.43mg
30.17%
Vitamin A:1447.62IU
28.95%
Vitamin B6:0.42mg
21.04%
Calcium:205.48mg
20.55%
Phosphorus:189.11mg
18.91%
Vitamin E:2.65mg
17.68%
Vitamin B2:0.27mg
15.59%
Vitamin B5:1.53mg
15.28%
Magnesium:59.2mg
14.8%
Vitamin B1:0.2mg
13.08%
Vitamin B3:2.38mg
11.9%
Copper:0.19mg
9.33%
Selenium:5.4µg
7.71%
Zinc:1.15mg
7.67%
Source:Allrecipes