Vegetable Couscous

Vegetarian
Vegan
Dairy Free
Health score
58%
Vegetable Couscous
125 min.
6
173kcal

Suggestions

Ingredients

  • cups carrots diced
  • 0.3 cup cherry tomatoes halved
  • cup couscous 
  • teaspoon coarse ground pepper black
  • large leaves kale 
  • servings kosher salt 
  • tablespoons olive oil for searing
  • tablespoon oregano fresh finely chopped
  • tablespoons red wine vinegar 
  • large leaves savoy cabbage 
  • teaspoons sea salt 

Equipment

  • bowl
  • frying pan
  • oven
  • pot

Directions

  1. Preheat oven to 400 degrees F.
  2. Bring a large pot of water to a boil and add kosher salt, to taste. Quickly blanch cabbage leaves and kale leaves until softened, about 2 to 3 minutes.
  3. Remove and cool. Blanch the vegetables in the same water, about 3 to 4 minutes or until tender.
  4. In a small pot, bring 2 cups of water to a boil. In a medium bowl pour in the couscous and cover with the hot water.
  5. Place plastic over the top of the bowl and let sit until the couscous absorbs the water, about 15 to 20 minutes. Season the couscous with olive oil, herbs, salt and pepper.
  6. Add in the vegetables and tomatoes. Season with the red wine vinegar.
  7. Lay out the cabbage and kale leaves and overlap them.
  8. Place a spoon of the couscous in the center and wrap like a burrito. Wrap with plastic and refrigerate for 1 hour.
  9. In a large saute pan, heat enough olive oil to lightly cover the bottom of the pan over high heat. Sear the couscous crepinette on all sides until lightly browned, about 5 to 6 minutes.
  10. Let rest.
  11. Serve.

Nutrition Facts

Calories173kcal
Protein12.04%
Fat26.55%
Carbs61.41%

Properties

Glycemic Index
33
Glycemic Load
14.19
Inflammation Score
-10
Nutrition Score
12.233913167663%

Flavonoids

Apigenin
0.18mg
Luteolin
0.08mg
Isorhamnetin
2.6mg
Kaempferol
5.46mg
Myricetin
0.02mg
Quercetin
2.79mg

Nutrients percent of daily need

Calories:173.44kcal
8.67%
Fat:5.19g
7.98%
Saturated Fat:0.76g
4.76%
Carbohydrates:26.98g
8.99%
Net Carbohydrates:23.2g
8.44%
Sugar:1.46g
1.62%
Cholesterol:0mg
0%
Sodium:995.83mg
43.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.29g
10.58%
Vitamin K:73.29µg
69.8%
Vitamin C:35.24mg
42.72%
Vitamin A:1385.26IU
27.71%
Manganese:0.49mg
24.38%
Fiber:3.79g
15.14%
Folate:53.63µg
13.41%
Vitamin B6:0.17mg
8.47%
Phosphorus:83.71mg
8.37%
Magnesium:31.64mg
7.91%
Potassium:271.67mg
7.76%
Vitamin B3:1.45mg
7.26%
Calcium:67.01mg
6.7%
Vitamin E:1mg
6.68%
Vitamin B5:0.66mg
6.56%
Vitamin B1:0.1mg
6.46%
Iron:1.16mg
6.45%
Copper:0.12mg
6.03%
Vitamin B2:0.09mg
5.54%
Zinc:0.48mg
3.17%