Israeli Couscous with Asparagus, Peas, and Sugar Snaps

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

Suggestions


Embark on a culinary journey with this delightful Israeli Couscous with Asparagus, Peas, and Sugar Snaps, a vibrant and wholesome side dish that is perfect for any occasion! With a colorful medley of fresh vegetables and the unique texture of Israeli couscous, this recipe brings a burst of flavor and nutrition to your table. Ready in just 45 minutes, it's an ideal choice for both weeknight dinners and festive gatherings alike.

The slender asparagus spears and crisp sugar snap peas offer a delightful crunch and earthy taste, while the sweet green peas contribute a pop of color and freshness. Enhanced by a zesty lemon dressing and finished with a sprinkle of finely grated Parmesan cheese, this dish balances tanginess with savory notes that will leave your taste buds wanting more.

Not only is this dish a feast for the eyes, but it's also a healthier option, with just 279 calories per serving! The light, flavorful ingredients make it an excellent complement to grilled meats or a stand-alone vegetarian dish. Whether you’re entertaining guests or simply treating yourself, this Israeli Couscous with Vegetables is sure to impress and satisfy. Gather your ingredients and get ready to enjoy a delicious culinary experience!

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
  • 0.5 teaspoon lemon zest finely grated
  • 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
Protein14.05%
Fat38.65%
Carbs47.3%

Properties

Glycemic Index
43.56
Glycemic Load
15.1
Inflammation Score
-8
Nutrition Score
15.763043555229%

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:278.84kcal
13.94%
Fat:12.13g
18.66%
Saturated Fat:2.67g
16.72%
Carbohydrates:33.39g
11.13%
Net Carbohydrates:28.25g
10.27%
Sugar:4.83g
5.36%
Cholesterol:7.25mg
2.42%
Sodium:427.28mg
18.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.92g
19.84%
Vitamin C:41.05mg
49.75%
Vitamin K:49.94µg
47.56%
Vitamin A:1366.12IU
27.32%
Manganese:0.54mg
27.04%
Fiber:5.14g
20.55%
Phosphorus:181.04mg
18.1%
Folate:71.45µg
17.86%
Vitamin B1:0.26mg
17.26%
Iron:2.85mg
15.85%
Vitamin E:2.22mg
14.81%
Copper:0.26mg
13.06%
Calcium:121.94mg
12.19%
Vitamin B2:0.2mg
11.69%
Vitamin B3:2.32mg
11.59%
Vitamin B6:0.21mg
10.65%
Magnesium:42.49mg
10.62%
Potassium:331.91mg
9.48%
Zinc:1.33mg
8.9%
Vitamin B5:0.88mg
8.84%
Selenium:5.09µg
7.27%
Vitamin B12:0.11µg
1.88%
Source:Epicurious