Israeli Couscous with Apples, Cranberries and Herbs

Vegetarian
Dairy Free
Health score
11%
Israeli Couscous with Apples, Cranberries and Herbs
35 min.
6
513kcal

Suggestions

Ingredients

  • 0.3 cup apple cider vinegar 
  • 0.5 teaspoon pepper black freshly ground
  • cup cranberries dried
  • 0.3 cup flat-leaf parsley fresh chopped
  • 1.5 tablespoons rosemary leaves fresh chopped
  • teaspoon thyme leaves fresh chopped
  • medium apples diced green
  • cups israeli couscous (or barley or orzo)
  • tablespoon kosher salt 
  • cups chicken broth low-sodium
  • tablespoons maple syrup 
  • 0.3 cup olive oil 
  • tablespoons olive oil 
  • 0.5 cup slivered almonds toasted

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Watch how to make this recipe.
  2. For the couscous: In a medium saucepan, heat the olive oil on medium-high heat.
  3. Add the couscous and cook, stirring occasionally until slightly browned and aromatic, about 3 to 5 minutes.
  4. Add the chicken broth and bring to a boil. Simmer for 10 to12 minutes or until the liquid has evaporated.
  5. Transfer the cooked couscous to a large bowl and set aside to cool.
  6. Add the parsley, rosemary, thyme, apple, dried cranberries, and almonds.
  7. For the vinaigrette: In a small bowl, combine the vinegar, maple syrup, salt, and pepper.
  8. Whisk in the olive oil until smooth.
  9. Pour the vinaigrette over the couscous and toss to coat evenly.

Nutrition Facts

Calories513kcal
Protein9.59%
Fat34%
Carbs56.41%

Properties

Glycemic Index
48.75
Glycemic Load
29.76
Inflammation Score
-6
Nutrition Score
13.939130451368%

Flavonoids

Cyanidin
0.82mg
Delphinidin
0.02mg
Peonidin
0.01mg
Catechin
0.51mg
Epigallocatechin
0.31mg
Epicatechin
2.34mg
Epigallocatechin 3-gallate
0.06mg
Eriodictyol
0.02mg
Naringenin
0.16mg
Apigenin
5.41mg
Luteolin
0.24mg
Isorhamnetin
0.24mg
Kaempferol
0.12mg
Myricetin
0.86mg
Quercetin
2.16mg

Nutrients percent of daily need

Calories:512.81kcal
25.64%
Fat:19.8g
30.46%
Saturated Fat:2.62g
16.4%
Carbohydrates:73.91g
24.64%
Net Carbohydrates:67.9g
24.69%
Sugar:22.47g
24.97%
Cholesterol:0mg
0%
Sodium:1220.01mg
53.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.57g
25.14%
Vitamin K:51.7µg
49.24%
Manganese:0.93mg
46.57%
Vitamin E:4.77mg
31.81%
Fiber:6.02g
24.06%
Vitamin B3:4.66mg
23.3%
Phosphorus:195.54mg
19.55%
Vitamin B2:0.3mg
17.5%
Copper:0.35mg
17.28%
Magnesium:57.73mg
14.43%
Potassium:382.33mg
10.92%
Iron:1.77mg
9.84%
Vitamin B1:0.13mg
8.41%
Vitamin B5:0.83mg
8.31%
Zinc:1.04mg
6.91%
Vitamin C:5.4mg
6.55%
Calcium:63.77mg
6.38%
Vitamin B6:0.12mg
5.82%
Folate:20.79µg
5.2%
Vitamin A:258.44IU
5.17%
Vitamin B12:0.16µg
2.62%