Toasted Pine Nut Couscous

Vegetarian
Dairy Free
Health score
48%
Toasted Pine Nut Couscous
45 min.
4
383kcal

Suggestions

Ingredients

  • 10 oz couscous 
  • 0.5 cup tomatoes dried (not oil-packed)
  • clove garlic minced
  • 0.5 teaspoon ground cumin 
  • 2.3 cups chicken broth reduced-sodium
  • tablespoons parsley minced
  • 0.3 cup pinenuts 
  • servings salt 

Equipment

  • frying pan

Directions

  1. In a 2 to 3 quart pan over medium-high heat, stir pine nuts until golden, about 2 minutes; remove from pan.
  2. In the same pan, bring the broth, tomatoes, garlic, and cumin to a boil over high heat. Stir in the couscous, cover, remove from heat, and let stand 5 minutes.
  3. Add the pine nuts and parsley, and fluff with a fork. If desired, season to taste with salt.

Nutrition Facts

Calories383kcal
Protein15.32%
Fat17.31%
Carbs67.37%

Properties

Glycemic Index
40.5
Glycemic Load
35.25
Inflammation Score
-5
Nutrition Score
16.485652296439%

Flavonoids

Apigenin
4.31mg
Luteolin
0.02mg
Kaempferol
0.03mg
Myricetin
0.31mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:382.76kcal
19.14%
Fat:7.5g
11.55%
Saturated Fat:0.8g
5%
Carbohydrates:65.73g
21.91%
Net Carbohydrates:60.08g
21.85%
Sugar:5.68g
6.31%
Cholesterol:0mg
0%
Sodium:257.25mg
11.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.94g
29.89%
Manganese:1.57mg
78.69%
Vitamin K:43.29µg
41.23%
Vitamin B3:5.95mg
29.75%
Copper:0.56mg
27.85%
Phosphorus:261.33mg
26.13%
Fiber:5.66g
22.62%
Potassium:772.41mg
22.07%
Magnesium:82.47mg
20.62%
Iron:3.07mg
17.03%
Vitamin B1:0.22mg
14.91%
Vitamin B5:1.21mg
12.07%
Vitamin B2:0.19mg
10.89%
Zinc:1.58mg
10.54%
Vitamin C:8.37mg
10.15%
Vitamin B6:0.16mg
7.85%
Folate:29.48µg
7.37%
Vitamin A:294.34IU
5.89%
Vitamin E:0.81mg
5.42%
Calcium:45.36mg
4.54%
Vitamin B12:0.13µg
2.21%
Selenium:0.94µg
1.34%
Source:My Recipes