Spicy Couscous with Dates

Vegetarian
Vegan
Dairy Free
Health score
41%
Spicy Couscous with Dates
30 min.
2
527kcal

Suggestions

Ingredients

  • cup couscous uncooked
  • 0.3 cup dates chopped
  • large mushrooms fresh chopped
  • cloves garlic peeled chopped
  • teaspoon ground cinnamon 
  • 0.5 teaspoon ground pepper black
  • tablespoon juice of lemon 
  • tablespoon olive oil 
  • medium onion chopped
  • 0.5  bell pepper red chopped
  •  pasilla peppers dried diced red hot
  • servings salt to taste
  •  star anise pods whole
  • 1.5 cups vegetable stock 

Equipment

  • sauce pan

Directions

  1. Heat oil in a medium saucepan over medium heat, and saute onion until tender. Season with anise pods and salt.
  2. Mix in garlic, red bell pepper, dried hot red peppers, and black pepper. Continue to cook and stir until vegetables are tender.
  3. Stir mushrooms and lemon juice into the vegetable mixture.
  4. Mix in dates and cinnamon, and simmer over low heat for about 10 minutes.
  5. Place couscous in a medium saucepan, and cover with vegetable stock. Bring to a boil. Reduce heat to low. Cover, and simmer 3 to 5 minutes, until all moisture has been absorbed.
  6. Fluff couscous with a fork, mix into the vegetables, and serve.

Nutrition Facts

Calories527kcal
Protein11.43%
Fat13.95%
Carbs74.62%

Properties

Glycemic Index
167.5
Glycemic Load
50.84
Inflammation Score
-9
Nutrition Score
24.056956330071%

Flavonoids

Cyanidin
0.31mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
5.81mg
Isorhamnetin
2.76mg
Kaempferol
0.45mg
Myricetin
0.09mg
Quercetin
14.14mg

Nutrients percent of daily need

Calories:526.85kcal
26.34%
Fat:8.36g
12.86%
Saturated Fat:1.23g
7.68%
Carbohydrates:100.6g
33.53%
Net Carbohydrates:89.84g
32.67%
Sugar:20.76g
23.06%
Cholesterol:0mg
0%
Sodium:918.41mg
39.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.41g
30.82%
Vitamin C:143.42mg
173.84%
Manganese:1.33mg
66.6%
Fiber:10.76g
43.03%
Vitamin A:1759.77IU
35.2%
Vitamin B6:0.66mg
33.06%
Vitamin B3:5.93mg
29.64%
Copper:0.54mg
26.84%
Phosphorus:258.8mg
25.88%
Potassium:812.98mg
23.23%
Vitamin B5:2.21mg
22.07%
Vitamin B1:0.31mg
20.8%
Vitamin B2:0.35mg
20.49%
Magnesium:75.81mg
18.95%
Folate:66.53µg
16.63%
Vitamin K:16.4µg
15.62%
Iron:2.62mg
14.58%
Vitamin E:1.99mg
13.24%
Zinc:1.47mg
9.78%
Selenium:5.89µg
8.41%
Calcium:83.42mg
8.34%
Source:Allrecipes