Israeli Couscous with Asparagus, Peas, and Sugar Snaps

Health score
34%
Israeli Couscous with Asparagus, Peas, and Sugar Snaps
45 min.
6
279kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with this delightful Israeli Couscous with Asparagus, Peas, and Sugar Snaps. This dish not only dazzles the senses with its colorful presentation but also provides a nutritious and wholesome side dish that complements a variety of meals. Perfectly cooked Israeli couscous serves as the base, adding a unique texture that pairs beautifully with the crisp-tender vegetables.

The slender asparagus spears and sugar snap peas offer a fresh crunch, while the sweet green peas bring a burst of sweetness to each bite. Tossed with a light lemon dressing, this dish is elevated by a hint of garlic and the nutty richness of finely grated Parmesan cheese. Whether you're hosting a family dinner or a casual gathering with friends, this recipe is sure to impress.

In just 45 minutes, you can create a beautiful dish that not only satisfies the palate but also delights the eyes. With a balance of protein, healthy fats, and carbohydrates, this side dish is both fulfilling and health-conscious, ensuring that you nourish your body without compromising on taste. Bring a touch of sunshine to your dining table and let the flavors of this Israeli Couscous dish transport you to a sunny picnic in Israel!

Ingredients

  • 2.5 cups asparagus trimmed
  • 0.3 cup chives fresh chopped
  • large garlic clove divided minced
  • ounces regular couscous 
  • tablespoons juice of lemon fresh
  • tablespoons olive oil extra virgin extra-virgin divided
  • 0.5 cup parmesan cheese finely grated
  • cup peas fresh green frozen shelled thawed
  • 2.5 cups sugar snap peas trimmed
  • 1.8 cups vegetable stock ()

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Whisk 2 tablespoons oil, lemon juice,1 garlic clove, and lemon peel in small bowl;set dressing aside.
  2. Heat 1 tablespoon oil inheavy medium saucepan over medium heat.
  3. Add couscous, sprinkle with salt, and sautéuntil most of couscous is golden brown,about 5 minutes.
  4. Add 1 3/4 cups broth,increase heat, and bring to boil. Reduceheat to medium-low, cover, and simmeruntil liquid is absorbed and couscous istender, about 10 minutes, adding morebroth by tablespoonfuls if too dry.
  5. Meanwhile, heat remaining 1 tablespoonoil in heavy large nonstick skillet over highheat.
  6. Add asparagus, sugar snap peas, greenpeas, and remaining garlic clove.
  7. Sprinklewith salt and pepper; sauté until crisp-tender,about 3 minutes.
  8. Transfer vegetablesto large bowl.
  9. Add couscous to bowl with vegetables.
  10. Drizzle dressing over.
  11. Add chives andcheese; toss. Season with salt and pepper.
  12. To trim asparagus, holdonto the top of the stalk with one hand andbend the bottom of the stalk with your otherhand. The stalk will snap, separating thewoody end from the tender top.
  13. Some sugar snap peashave a tough string running along the top ofthe pod. To remove it, snap off the leaf endand pull the string.

Nutrition Facts

Calories279kcal
Protein14.06%
Fat38.66%
Carbs47.28%

Properties

Glycemic Index
43.56
Glycemic Load
15.1
Inflammation Score
-8
Nutrition Score
15.744782848203%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
3.33mg
Kaempferol
1mg
Myricetin
0.02mg
Quercetin
7.95mg

Nutrients percent of daily need

Calories:278.76kcal
13.94%
Fat:12.13g
18.66%
Saturated Fat:2.67g
16.71%
Carbohydrates:33.36g
11.12%
Net Carbohydrates:28.24g
10.27%
Sugar:4.82g
5.35%
Cholesterol:7.25mg
2.42%
Sodium:427.27mg
18.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.92g
19.84%
Vitamin C:40.83mg
49.49%
Vitamin K:49.94µg
47.56%
Vitamin A:1366.03IU
27.32%
Manganese:0.54mg
27.04%
Fiber:5.12g
20.48%
Phosphorus:181.02mg
18.1%
Folate:71.42µg
17.86%
Vitamin B1:0.26mg
17.25%
Iron:2.85mg
15.84%
Vitamin E:2.22mg
14.81%
Copper:0.26mg
13.05%
Calcium:121.72mg
12.17%
Vitamin B2:0.2mg
11.68%
Vitamin B3:2.32mg
11.59%
Vitamin B6:0.21mg
10.63%
Magnesium:42.47mg
10.62%
Potassium:331.64mg
9.48%
Zinc:1.33mg
8.89%
Vitamin B5:0.88mg
8.84%
Selenium:5.09µg
7.27%
Vitamin B12:0.11µg
1.88%
Source:Epicurious