Roasted Vegetable Stew with Moroccan Couscous

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Roasted Vegetable Stew with Moroccan Couscous
45 min.
4
421kcal

Suggestions

Ingredients

  • 28 ounce canned tomatoes diced canned
  •  carrots chopped
  • cup couscous 
  • 0.5 cup apricots dried minced
  • teaspoon thyme leaves dried
  • large eggplant cut into 2-inch pieces
  • 0.3 cup cilantro leaves fresh chopped
  • 0.3 teaspoon ground cinnamon 
  • teaspoon ground cumin 
  • servings salt and ground pepper black
  • tablespoons olive oil 
  •  bell peppers red seeded chopped
  • cups vegetable broth reduced-sodium
  • large baby squash yellow cut into 2-inch pieces or 2 medium

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven

Directions

  1. Watch how to make this recipe.
  2. Preheat oven to 450 degrees F.
  3. Coat a large baking sheet with cooking spray.
  4. Transfer the cut vegetables to prepared baking sheet and drizzle with olive oil and 1/2 teaspoon each of salt and black pepper. Roast the vegetables for 20 minutes or until tender and golden brown.
  5. In a large saucepan, combine broth, tomatoes, cumin, and thyme. Set pan over high heat and bring to a boil. Stir in all but 2 cups of the roasted vegetables (reserve 1 cup of the roasted vegetables for the Eggplant Caponata and 1 cup for the Chicken Curry). Reduce heat to medium and simmer 5 minutes.
  6. Cook couscous according to package directions, adding apricots and cinnamon before the addition of boiling water.
  7. Remove vegetable stew from heat and stir in cilantro. Season, to taste, with salt and black pepper.
  8. Spoon cooked couscous into shallow dinner bowls and top with vegetable stew.

Nutrition Facts

Calories421kcal
Protein12.11%
Fat17.42%
Carbs70.47%

Properties

Glycemic Index
87.81
Glycemic Load
31.22
Inflammation Score
-10
Nutrition Score
33.415217285571%

Flavonoids

Delphinidin
98.12mg
Apigenin
0.01mg
Luteolin
0.42mg
Kaempferol
0.12mg
Myricetin
0.02mg
Quercetin
0.81mg

Nutrients percent of daily need

Calories:421.29kcal
21.06%
Fat:8.69g
13.38%
Saturated Fat:1.24g
7.75%
Carbohydrates:79.12g
26.37%
Net Carbohydrates:63.87g
23.23%
Sugar:28.93g
32.15%
Cholesterol:0mg
0%
Sodium:307.36mg
13.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.59g
27.19%
Vitamin A:10790.33IU
215.81%
Vitamin C:113.96mg
138.14%
Manganese:1.35mg
67.64%
Fiber:15.25g
60.98%
Potassium:1605.58mg
45.87%
Vitamin B6:0.88mg
44.13%
Vitamin E:5.94mg
39.59%
Vitamin K:38.24µg
36.42%
Copper:0.7mg
35.04%
Vitamin B3:6.57mg
32.87%
Folate:122.12µg
30.53%
Iron:5.14mg
28.53%
Magnesium:109.19mg
27.3%
Vitamin B1:0.37mg
24.85%
Phosphorus:241.93mg
24.19%
Vitamin B2:0.39mg
22.8%
Vitamin B5:1.94mg
19.41%
Calcium:140.28mg
14.03%
Zinc:1.68mg
11.21%
Selenium:2.21µg
3.16%