Seven-Vegetable Couscous

Vegetarian
Health score
21%
Seven-Vegetable Couscous
65 min.
6
390kcal

Suggestions

Ingredients

  • 0.5 cup almonds toasted sliced
  • pound butternut squash 
  • 15.5 ounce chickpeas rinsed drained canned
  • cup tomatoes whole with their juices canned peeled
  • large carrots peeled cut into 2-inch chunks
  •  cinnamon sticks 
  • 1.5 cups couscous uncooked
  • 0.5  fennel bulb sliced lengthwise
  • sprigs flat-leaf parsley fresh with kitchen string
  • tablespoon ginger fresh peeled chopped
  • cloves garlic smashed
  • 0.3 cup golden raisins 
  • 0.1 teaspoon ground cloves 
  • teaspoons ground cumin 
  • 1.5 teaspoons ground turmeric 
  • servings harissa (Tunisian hot sauce)
  • tablespoon kosher salt 
  • teaspoon kosher salt 
  • small turnips peeled quartered
  • tablespoon butter unsalted
  • cups water 
  • cups water cold
  • medium onion yellow quartered
  • small zucchini cut into 2-inch rounds

Equipment

  • bowl
  • sauce pan
  • pot
  • slotted spoon
  • kitchen twine

Directions

  1. Put the garlic, turnips, onion, carrot, fennel, raisins, ginger, salt, cumin, paprika, sugar, turmeric, cloves, and cinnamon in a large soup pot with a tight-fitting lid.
  2. Add 2 cups water and bring to a boil over high heat; cover, reduce the heat, and simmer until the vegetables are somewhat soft, about 10 minutes. Halve and seed the butternut squash and cut it into wedges. Tie parsley sprigs together with kitchen string.
  3. Add squash, zucchini, chickpeas, and parsley sprigs to the pot. Using your fingers and working over the pot, tear the tomatoes into big pieces and add them to the pot with their juices. Simmer the stew, covered, until it is slightly thick and fragrant, and the vegetables are fork tender but not mushy, about 15 minutes. (You can test the vegetables a bit sooner, remove them as soon as they are tender, and return them to the pot when you are ready to serve. All the vegetables should be tender enough to cut with the side of a fork, but still hold their shapes.)
  4. Remove cinnamon sticks.
  5. For the couscous: Bring water to a boil with the butter and salt in a small saucepan. Stir in the couscous, pull the saucepan off the heat, cover, and set aside until the water has been absorbed and the couscous is plump, about 5 minutes.
  6. Transfer to a bowl and fluff with a fork.
  7. To serve, spread the couscous over a large serving platter and, using a slotted spoon, mound the vegetables in the center.
  8. Pour some of the broth over the vegetables and sprinkle with the almonds. Pass the remaining broth and the harissa, if desired, at the
  9. table.

Nutrition Facts

Calories390kcal
Protein13.23%
Fat17.74%
Carbs69.03%

Properties

Glycemic Index
78.47
Glycemic Load
28.65
Inflammation Score
-10
Nutrition Score
25.880434815974%

Flavonoids

Cyanidin
0.19mg
Catechin
0.1mg
Epigallocatechin
0.2mg
Epicatechin
0.05mg
Eriodictyol
0.23mg
Naringenin
0.03mg
Apigenin
1.44mg
Luteolin
0.03mg
Isorhamnetin
1.12mg
Kaempferol
0.41mg
Myricetin
0.15mg
Quercetin
4.37mg

Nutrients percent of daily need

Calories:389.91kcal
19.5%
Fat:7.99g
12.29%
Saturated Fat:1.81g
11.29%
Carbohydrates:69.94g
23.31%
Net Carbohydrates:58.97g
21.44%
Sugar:11.18g
12.42%
Cholesterol:5.02mg
1.67%
Sodium:1866.91mg
81.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.4g
26.81%
Vitamin A:10289.58IU
205.79%
Manganese:1.68mg
84.07%
Fiber:10.97g
43.88%
Vitamin C:33.81mg
40.99%
Vitamin B6:0.72mg
36.18%
Magnesium:111.53mg
27.88%
Vitamin K:28.51µg
27.15%
Potassium:913.98mg
26.11%
Copper:0.51mg
25.41%
Phosphorus:251.76mg
25.18%
Vitamin E:3.68mg
24.51%
Iron:3.86mg
21.42%
Folate:74.55µg
18.64%
Vitamin B3:3.69mg
18.47%
Vitamin B1:0.25mg
16.56%
Calcium:159.88mg
15.99%
Vitamin B2:0.23mg
13.8%
Vitamin B5:1.35mg
13.54%
Zinc:1.63mg
10.88%
Selenium:3µg
4.29%