Vegetable couscous with chickpeas & preserved lemons

Vegetarian
Health score
44%
Vegetable couscous with chickpeas & preserved lemons
65 min.
8
570kcal

Suggestions


Discover a vibrant and hearty meal with our Vegetable Couscous with Chickpeas and Preserved Lemons, a dish that perfectly embodies the spirit of vegetarian cuisine. Packed with a delightful array of colorful vegetables, this recipe brings together the earthy sweetness of carrots and parsnips, the creaminess of butternut squash, and the satisfying bite of chickpeas—all enhanced by the zesty notes of preserved lemons and fresh herbs.

Whether you’re searching for a comforting lunch, an impressive main course for dinner, or a filling meal to share with family and friends, this dish is bound to please. The combination of fragrant harissa and rich vegetable stock creates a luscious broth that envelops the fluffy couscous, elevating this dish into a culinary experience. Each spoonful is a journey through textures and flavors, making you savor the satisfying crunch of roasted vegetables alongside the softness of the couscous.

What’s more, this recipe is surprisingly easy to prepare, requiring just over an hour of your time. It not only serves up to eight generous portions but is also a nourishing option that balances protein, healthy fats, and complex carbohydrates, making it a wholesome choice for any meal. Dive into this colorful celebration of veggies and grains, and let your taste buds dance with joy!

Ingredients

  • chicken stock see 
  • tbsp harissa homemade bought (see recipe below)
  •  carrots chopped
  • large parsnips chopped
  •  onion red cut into wedges through the root
  • large potatoes chopped
  • 0.5  butternut squash chopped
  •  leek sliced into rings
  • 12  figs dried halved
  •  simple preserved lemons homemade bought rinsed finely sliced (see recipe below)
  • small bunch mint leaves chopped
  • 200 couscous 
  • 400 chickpeas canned
  • 25 butter 
  •  onion diced red finely
  •  spring onion sliced
  • tbsp harissa 
  • 50 ml olive oil 
  •  juice of lemon 
  • bunch cilantro leaves roughly chopped

Equipment

  • bowl
  • frying pan
  • ladle

Directions

  1. For the broth, bring the stock to a simmer in a large pan.
  2. Add the harissa and vegetables, bring back to the boil, then reduce heat and simmer for 15 mins.
  3. Add the figs and continue to cook for 5 mins more until the veg is tender.
  4. Meanwhile, put the couscous and half the chickpeas into a bowl, add the butter, and season.
  5. Pour 350ml boiling water over the couscous, cover with cling film, leave aside for 10 mins, then fluff up with a fork.
  6. In a separate bowl, combine the red onion, spring onions, harissa, olive oil, remaining chickpeas, lemon juice and coriander, then mix into the couscous. Pile onto a large deep serving dish, ladle over the braised vegetables and broth, and sprinkle with the preserved lemons and chopped mint.

Nutrition Facts

Calories570kcal
Protein13.12%
Fat20.7%
Carbs66.18%

Properties

Glycemic Index
63.04
Glycemic Load
35.5
Inflammation Score
-10
Nutrition Score
35.437391440506%

Flavonoids

Eriodictyol
0.34mg
Hesperetin
0.59mg
Naringenin
0.05mg
Apigenin
0.04mg
Luteolin
0.1mg
Isorhamnetin
2.07mg
Kaempferol
2.31mg
Myricetin
0.12mg
Quercetin
10.71mg

Nutrients percent of daily need

Calories:570.31kcal
28.52%
Fat:13.44g
20.68%
Saturated Fat:3.5g
21.89%
Carbohydrates:96.67g
32.22%
Net Carbohydrates:82.06g
29.84%
Sugar:22.73g
25.25%
Cholesterol:14.33mg
4.78%
Sodium:556.62mg
24.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.17g
38.34%
Vitamin A:9846.76IU
196.94%
Manganese:1.65mg
82.51%
Vitamin C:53.17mg
64.45%
Fiber:14.62g
58.47%
Vitamin K:60.38µg
57.51%
Folate:217.54µg
54.39%
Potassium:1579.58mg
45.13%
Vitamin B6:0.87mg
43.38%
Vitamin B3:7.81mg
39.04%
Phosphorus:356.31mg
35.63%
Copper:0.71mg
35.62%
Magnesium:129.62mg
32.4%
Vitamin B1:0.44mg
29.63%
Iron:5.19mg
28.84%
Vitamin E:3.54mg
23.62%
Vitamin B2:0.4mg
23.34%
Calcium:163.37mg
16.34%
Zinc:2.31mg
15.42%
Vitamin B5:1.51mg
15.1%
Selenium:9.91µg
14.15%