Mediterranean Couscous

Dairy Free
Health score
46%
Mediterranean Couscous
16 min.
4
197kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with this delightful Mediterranean Couscous recipe! Perfect as a side dish, this dish is not only dairy-free but also quick and easy to prepare, making it an ideal choice for busy weeknights or casual gatherings. In just 16 minutes, you can whip up a colorful and nutritious meal that will impress your family and friends.

The combination of fresh vegetables, aromatic herbs, and fluffy couscous creates a harmonious blend of textures and tastes. The sautéed green onions and garlic provide a savory base, while the summer squash and tomatoes add a burst of freshness and color. With the addition of parsley and basil, each bite is infused with a fragrant herbal note that transports you straight to the sun-soaked shores of the Mediterranean.

Not only is this dish a feast for the senses, but it also boasts a healthy caloric profile, with only 197 calories per serving. The balance of protein, fats, and carbohydrates makes it a satisfying option that complements a variety of main courses or can stand alone as a light meal. Whether you're looking to elevate your dinner table or simply enjoy a wholesome dish, this Mediterranean Couscous is sure to become a favorite in your culinary repertoire.

Ingredients

  • teaspoons butter 
  • tablespoons spring onion chopped
  •  garlic clove finely chopped
  • 1.5 cups water 
  • 0.5 teaspoon chicken soup base 
  • cup couscous uncooked
  • 0.3 cup parsley fresh chopped
  • tablespoon basil dried fresh chopped
  • 0.3 teaspoon pepper 
  • cup to 3 sized squashes yellow chopped
  • 0.8 cup tomatoes chopped

Equipment

  • sauce pan

Directions

  1. Melt butter in 2-quart nonstick saucepan over medium-high heat. Cook onions and garlic in butter, stirring frequently, until onions are tender. Stir in water and bouillon granules.
  2. Heat to boiling; remove from heat.
  3. Stir in remaining ingredients. Cover and let stand about 5 minutes or until liquid is absorbed. Fluff lightly with fork.

Nutrition Facts

Calories197kcal
Protein13.5%
Fat11.49%
Carbs75.01%

Properties

Glycemic Index
65.25
Glycemic Load
21.04
Inflammation Score
-6
Nutrition Score
11.604782580843%

Flavonoids

Naringenin
0.19mg
Apigenin
8.08mg
Luteolin
0.04mg
Kaempferol
0.14mg
Myricetin
0.6mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:197.36kcal
9.87%
Fat:2.52g
3.87%
Saturated Fat:0.53g
3.3%
Carbohydrates:36.96g
12.32%
Net Carbohydrates:33.49g
12.18%
Sugar:1.56g
1.74%
Cholesterol:0.03mg
0.01%
Sodium:97.72mg
4.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.65g
13.31%
Vitamin K:91.23µg
86.89%
Manganese:0.56mg
27.93%
Vitamin C:14.71mg
17.83%
Vitamin A:747.61IU
14.95%
Fiber:3.47g
13.89%
Iron:1.87mg
10.37%
Phosphorus:99.88mg
9.99%
Vitamin B3:1.95mg
9.74%
Magnesium:38.29mg
9.57%
Copper:0.19mg
9.31%
Folate:32.86µg
8.22%
Vitamin B6:0.16mg
8.06%
Potassium:278.01mg
7.94%
Vitamin B1:0.1mg
6.87%
Vitamin B5:0.64mg
6.43%
Vitamin B2:0.1mg
5.97%
Calcium:54.02mg
5.4%
Zinc:0.64mg
4.24%
Vitamin E:0.43mg
2.83%