Spring Vegetable Couscous

Vegetarian
Health score
15%
Spring Vegetable Couscous
45 min.
6
183kcal

Suggestions


Spring is the perfect season to celebrate fresh produce, and what better way to showcase vibrant vegetables than with a delightful Spring Vegetable Couscous? This easy-to-make vegetarian dish not only bursts with color but also offers a harmonious blend of flavors that will leave your taste buds dancing.

With an array of seasonal ingredients like tender asparagus, earthy beets, sweet green peas, and colorful radishes, this recipe embraces the essence of springtime. Picture yourself enjoying a light and nutritious side dish, whether paired with grilled vegetables or served as a standalone delight at your next gathering.

The creamy crumbled feta cheese adds a rich texture, perfectly complementing the crisp-tender vegetables. Plus, with the addition of fresh herbs like mint and parsley, you’ll experience a refreshing taste that encapsulates the season. Ready in just 45 minutes, this dish is not only quick to prepare but also a feast for the eyes and the palate.

Low in calories and packed with nutrients, Spring Vegetable Couscous is a fantastic way to indulge in a health-conscious meal that doesn’t skimp on flavor. Get ready to impress your friends and family with this beautiful, wholesome dish that celebrates all the joys of spring!

Ingredients

  • 0.5 cup diagonally cut asparagus (1-inch)
  • ounces beets 
  • 0.5 teaspoon pepper black freshly ground
  • cups couscous cooked
  • ounces feta cheese crumbled
  • tablespoon mint leaves fresh chopped
  • tablespoon parsley fresh finely chopped
  • 0.5 cup peas fresh green
  • 0.5 teaspoon kosher salt 
  • tablespoon juice of lemon fresh
  • tablespoons olive oil extra-virgin
  • 0.5 cup radishes quartered
  • 0.5 cup baby squash yellow chopped

Equipment

  • bowl
  • sauce pan

Directions

  1. Leave roots and 1 inch stems on beets; scrub with a brush.
  2. Place in a medium saucepan; cover with water. Bring to a boil; cover, reduce heat, and simmer 15 minutes or until tender.
  3. Drain and rinse with cold water.
  4. Drain; cool. Trim off beet roots; rub off skins.
  5. Cut into quarters.
  6. Steam peas, asparagus, and squash, covered, 3 minutes or until crisp-tender.
  7. Combine beets, peas, asparagus, squash, and remaining ingredients in a large bowl.

Nutrition Facts

Calories183kcal
Protein12.83%
Fat34.01%
Carbs53.16%

Properties

Glycemic Index
60.06
Glycemic Load
13.14
Inflammation Score
-5
Nutrition Score
9.3686957048333%

Flavonoids

Pelargonidin
6.1mg
Eriodictyol
0.38mg
Hesperetin
0.45mg
Naringenin
0.03mg
Apigenin
1.49mg
Luteolin
0.22mg
Isorhamnetin
0.64mg
Kaempferol
0.25mg
Myricetin
0.1mg
Quercetin
1.61mg

Nutrients percent of daily need

Calories:183.27kcal
9.16%
Fat:6.99g
10.75%
Saturated Fat:1.96g
12.24%
Carbohydrates:24.57g
8.19%
Net Carbohydrates:21.35g
7.77%
Sugar:3.35g
3.72%
Cholesterol:8.41mg
2.8%
Sodium:333.12mg
14.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.93g
11.86%
Selenium:23.77µg
33.95%
Vitamin K:22.37µg
21.31%
Folate:67µg
16.75%
Vitamin C:12mg
14.54%
Manganese:0.29mg
14.26%
Fiber:3.21g
12.85%
Vitamin B2:0.16mg
9.69%
Phosphorus:86.28mg
8.63%
Vitamin B1:0.13mg
8.57%
Vitamin B6:0.16mg
8.02%
Potassium:256.07mg
7.32%
Vitamin B3:1.42mg
7.1%
Calcium:70.93mg
7.09%
Vitamin A:338.22IU
6.76%
Iron:1.2mg
6.66%
Vitamin E:0.97mg
6.44%
Magnesium:24.15mg
6.04%
Copper:0.12mg
5.75%
Zinc:0.86mg
5.73%
Vitamin B5:0.51mg
5.11%
Vitamin B12:0.16µg
2.66%
Source:My Recipes