Mediterranean Couscous

Vegetarian
Dairy Free
Health score
22%
Mediterranean Couscous
45 min.
4
223kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with this delightful Mediterranean Couscous recipe! Perfectly suited for those seeking a vegetarian and dairy-free option, this dish is not only healthy but also incredibly satisfying. With a preparation time of just 45 minutes, it makes for an ideal side dish that can complement a variety of main courses or stand alone as a light meal.

Imagine fluffy whole wheat couscous infused with the essence of fresh herbs, zesty lemon, and a medley of colorful vegetables. The combination of juicy grape tomatoes, crisp cucumber, and sweet red bell pepper creates a refreshing and nutritious dish that bursts with flavor in every bite. Enhanced by the richness of extra virgin olive oil and the aromatic touch of fresh sage, this couscous is a celebration of Mediterranean cuisine.

Not only is this dish a feast for the senses, but it also boasts a balanced caloric profile, making it a guilt-free addition to your dining table. With a caloric breakdown that highlights its wholesome ingredients, Mediterranean Couscous is a fantastic way to enjoy a healthy lifestyle without sacrificing taste. Whether you're hosting a dinner party or simply looking to elevate your weeknight meals, this recipe is sure to impress and satisfy everyone at the table!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 0.5 cup cucumber peeled seeded chopped
  • teaspoons olive oil extravirgin
  • 1.8 cups fat-skimmed beef broth fat-free
  • tablespoon sage fresh chopped
  • cup grape tomatoes halved
  • 0.3 cup spring onion sliced
  • tablespoons juice of lemon fresh
  • 0.3 teaspoon lemon zest grated
  • 0.5 cup bell pepper red chopped
  • 0.5 teaspoon salt 
  • 0.8 cup couscous whole wheat

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring broth to a boil in a medium saucepan; gradually stir in couscous.
  2. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
  3. Combine couscous, tomatoes, and remaining ingredients in a large bowl.

Nutrition Facts

Calories223kcal
Protein12.59%
Fat19.43%
Carbs67.98%

Properties

Glycemic Index
37.25
Glycemic Load
0.78
Inflammation Score
-7
Nutrition Score
12.379565156024%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.36mg
Luteolin
0.12mg
Kaempferol
0.12mg
Myricetin
0.05mg
Quercetin
0.95mg

Nutrients percent of daily need

Calories:222.82kcal
11.14%
Fat:5.22g
8.03%
Saturated Fat:0.63g
3.91%
Carbohydrates:41.06g
13.69%
Net Carbohydrates:35.84g
13.03%
Sugar:3.26g
3.62%
Cholesterol:0mg
0%
Sodium:701.1mg
30.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.6g
15.2%
Copper:4.61mg
230.64%
Vitamin C:33.71mg
40.87%
Fiber:5.21g
20.86%
Vitamin K:20.81µg
19.82%
Vitamin A:969.6IU
19.39%
Manganese:0.28mg
13.96%
Iron:2.07mg
11.53%
Vitamin E:1.12mg
7.5%
Potassium:214.98mg
6.14%
Folate:23.03µg
5.76%
Vitamin B6:0.11mg
5.73%
Vitamin B3:1.01mg
5.03%
Calcium:43.13mg
4.31%
Magnesium:14.03mg
3.51%
Vitamin B2:0.06mg
3.32%
Vitamin B12:0.2µg
3.31%
Selenium:2.28µg
3.26%
Phosphorus:32.08mg
3.21%
Vitamin B1:0.05mg
3.06%
Vitamin B5:0.27mg
2.7%
Zinc:0.22mg
1.46%
Source:My Recipes