Pearl Couscous with Lentils, Carrots, Spinach, and Corn

Vegetarian
Dairy Free
Health score
48%
Pearl Couscous with Lentils, Carrots, Spinach, and Corn
55 min.
8
206kcal

Suggestions

Ingredients

  • cups baby spinach leaves 
  • cup lentils drained and rinsed canned
  • cup carrots diced
  • tablespoons chicken broth 
  • 0.8 cup corn kernels 
  • tablespoons cooking wine dry white
  • cloves garlic minced
  • teaspoon ground pepper black to taste
  • 1.5 tablespoons juice of lemon to taste
  • small onion diced
  • 10 ounce pearl couscous Israeli
  • tablespoon sesame oil 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Heat sesame oil in a large skillet over medium heat; cook and stir onion until it turns translucent, about 5 minutes. Stir in garlic and cook until garlic starts to brown, about 5 to 8 more minutes.
  2. Mix in the lentils and cook 3 to 4 minutes to blend flavors, stirring lightly. Stir carrots and corn kernels into the mixture. Reduce heat to low.
  3. Pour in 2 tablespoons white wine and 2 tablespoons chicken broth; let the mixture simmer, stirring occasionally.
  4. Bring 2 cups chicken broth and 1/4 cup white wine to a boil in a saucepan; stir in couscous and reduce heat to low. Simmer couscous until the liquid has been absorbed and the couscous pearls are tender, about 8 minutes.
  5. Stir 2 more tablespoons each of chicken broth and white wine into lentil mixture and lightly toss baby spinach leaves into the vegetables in the skillet until wilted, about 5 minutes.
  6. Transfer cooked couscous to a serving bowl and gently stir the spinach-lentil mixture into couscous until thoroughly combined.
  7. Drizzle with lemon juice, sprinkle with black pepper, and lightly stir again.

Nutrition Facts

Calories206kcal
Protein15.07%
Fat10.41%
Carbs74.52%

Properties

Glycemic Index
34.69
Glycemic Load
18.45
Inflammation Score
-9
Nutrition Score
12.116086851401%

Flavonoids

Catechin
0.03mg
Epicatechin
0.02mg
Eriodictyol
0.14mg
Hesperetin
0.42mg
Naringenin
0.05mg
Luteolin
0.07mg
Isorhamnetin
0.44mg
Kaempferol
0.58mg
Myricetin
0.05mg
Quercetin
2.14mg

Nutrients percent of daily need

Calories:205.73kcal
10.29%
Fat:2.36g
3.64%
Saturated Fat:0.36g
2.25%
Carbohydrates:38.08g
12.69%
Net Carbohydrates:33.19g
12.07%
Sugar:2.42g
2.69%
Cholesterol:0.08mg
0.03%
Sodium:67.24mg
2.92%
Alcohol:0.39g
100%
Alcohol %:0.4%
100%
Protein:7.7g
15.4%
Vitamin A:3387.02IU
67.74%
Vitamin K:39.47µg
37.59%
Manganese:0.57mg
28.74%
Fiber:4.89g
19.57%
Folate:77.5µg
19.38%
Phosphorus:126.84mg
12.68%
Vitamin B3:1.9mg
9.5%
Copper:0.18mg
9.15%
Magnesium:36.51mg
9.13%
Iron:1.58mg
8.76%
Vitamin B1:0.13mg
8.66%
Potassium:290.34mg
8.3%
Vitamin B6:0.15mg
7.69%
Vitamin B5:0.73mg
7.28%
Vitamin C:5.76mg
6.98%
Vitamin B2:0.09mg
5.3%
Zinc:0.78mg
5.17%
Calcium:32.19mg
3.22%
Vitamin E:0.33mg
2.23%
Selenium:1.11µg
1.59%
Source:Allrecipes