Spinach, Tomato & Onion Couscous

Vegetarian
Very Healthy
Health score
65%
Spinach, Tomato & Onion Couscous
45 min.
3
565kcal
71.1%sweetness
100%saltiness
58.8%sourness
57.88%bitterness
73.21%savoriness
89.39%fattiness
0%spiciness

Ingredients

  • 0.5 cup feta cheese crumbled for garnish (preferably goat or sheep's milk)
  • tablespoons olive oil 
  • 0.3 cup pinenuts 
  • small onion red chopped
  • 0.3 teaspoon salt 
  • cups pkt spinach fresh washed
  • 0.5 pound strawberries ripe
  • 1.5 cups water 
  • cup couscous whole-wheat

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Bring the water, along with half the salt, to a boil in a small pan. Once boiling, add the couscous, stir and cover with a lid.
  2. Remove the pot from the heat, and allow it to sit for the 5 to 7 minutes it takes to cook the vegetables.
  3. Heat a large pan over medium-high heat and add the 2 tablespoons of olive oil. Once the oil is hot, add the onions and saut until they begin to brown.
  4. Add the tomatoes and remaining salt and saut until they begin to wilt, about 20 to 30 seconds.
  5. Add the spinach and saut just until it wilts but remains bright green. Finally, stir the pine nuts into the vegetable mixture and remove the pan from the heat. Season with salt and pepper to taste.
  6. Pour the couscous into a large bowl, add the sauted vegetables along with the crumbled feta and toss everything together. Top with the extra crumbled feta and enjoy while hot.

Nutrition Facts

Calories565kcal
Protein12.2%
Fat35.99%
Carbs51.81%

Properties

Glycemic Index
42
Glycemic Load
2.96
Inflammation Score
-10
Nutrition Score
29.01652173913%

Flavonoids

Cyanidin
1.27mg
Petunidin
0.08mg
Delphinidin
0.23mg
Malvidin
0.01mg
Pelargonidin
18.79mg
Peonidin
0.04mg
Catechin
2.35mg
Epigallocatechin
0.59mg
Epicatechin
0.32mg
Epicatechin 3-gallate
0.11mg
Epigallocatechin 3-gallate
0.08mg
Naringenin
0.2mg
Apigenin
0.01mg
Luteolin
0.39mg
Isorhamnetin
1.84mg
Kaempferol
3.81mg
Myricetin
0.22mg
Quercetin
10.27mg
Gallocatechin
0.02mg

Taste

Sweetness:
71.1%
Saltiness:
100%
Sourness:
58.8%
Bitterness:
57.88%
Savoriness:
73.21%
Fattiness:
89.39%
Spiciness:
0%

Nutrients percent of daily need

Calories:565.37kcal
28.27%
Fat:24.24g
37.3%
Saturated Fat:5.22g
32.64%
Carbohydrates:78.51g
26.17%
Net Carbohydrates:67.94g
24.71%
Sugar:7.25g
8.05%
Cholesterol:22.25mg
7.42%
Sodium:526.84mg
22.91%
Protein:18.5g
36.99%
Vitamin K:255.44µg
243.28%
Vitamin A:4807.07IU
96.14%
Manganese:1.79mg
89.27%
Vitamin C:61.31mg
74.31%
Fiber:10.57g
42.27%
Folate:133.94µg
33.48%
Iron:5.07mg
28.18%
Vitamin E:3.68mg
24.53%
Calcium:226.44mg
22.64%
Magnesium:87.17mg
21.79%
Vitamin B2:0.36mg
21.03%
Phosphorus:202.21mg
20.22%
Potassium:531mg
15.17%
Vitamin B6:0.29mg
14.68%
Copper:0.29mg
14.56%
Zinc:1.89mg
12.61%
Vitamin B1:0.15mg
10.23%
Vitamin B3:1.44mg
7.19%
Vitamin B12:0.42µg
7.04%
Selenium:4.82µg
6.88%
Vitamin B5:0.45mg
4.49%