Vegetable Curry Couscous

Vegetarian
Dairy Free
Health score
15%
Vegetable Curry Couscous
45 min.
4
251kcal

Suggestions

Ingredients

  • tablespoons almonds sliced
  •  carrots grated
  • stalk celery thinly sliced
  • 1.5 cups chicken stock see 
  • 0.5 cup couscous 
  • teaspoon curry powder to taste
  • 0.3 cup currants dried
  • cloves garlic minced
  • 0.3 cup golden raisins 
  • servings salt and ground pepper black to taste
  • pinch ground turmeric to taste
  • small leek cleaned thinly sliced
  • 0.5 small onion chopped
  • 0.5  bell pepper red chopped
  •  tomatoes peeled seeded chopped
  • teaspoon vegetable oil 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Place vegetable oil in a saucepan over medium heat, and cook and stir the onion, leek, celery, red bell pepper, and garlic until the onion is translucent, about 5 minutes.
  2. Pour in the chicken stock, bring to a boil, and stir in the carrot, tomatoes, couscous, raisins, and currants. Season with curry powder, turmeric, salt, and black pepper; bring the mixture back to a boil. Reduce heat to low, cover the pan, and allow to cook for 5 minutes.
  3. Remove from heat.
  4. Let the couscous stand covered for 5 minutes, and fluff with a fork.
  5. Sprinkle with sliced almonds.

Nutrition Facts

Calories251kcal
Protein12.61%
Fat18.17%
Carbs69.22%

Properties

Glycemic Index
109.13
Glycemic Load
18.37
Inflammation Score
-10
Nutrition Score
16.473043400308%

Flavonoids

Cyanidin
0.12mg
Catechin
0.06mg
Epigallocatechin
0.13mg
Epicatechin
0.03mg
Eriodictyol
0.01mg
Naringenin
0.44mg
Apigenin
0.29mg
Luteolin
0.21mg
Isorhamnetin
0.57mg
Kaempferol
1.04mg
Myricetin
0.17mg
Quercetin
2.53mg

Nutrients percent of daily need

Calories:251.05kcal
12.55%
Fat:5.28g
8.13%
Saturated Fat:0.76g
4.75%
Carbohydrates:45.28g
15.09%
Net Carbohydrates:40.38g
14.68%
Sugar:16.99g
18.87%
Cholesterol:2.7mg
0.9%
Sodium:163.53mg
7.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.25g
16.5%
Vitamin A:3956.68IU
79.13%
Vitamin C:33.65mg
40.79%
Manganese:0.66mg
33.2%
Vitamin K:24.59µg
23.42%
Fiber:4.9g
19.58%
Vitamin B6:0.36mg
17.96%
Potassium:628.05mg
17.94%
Vitamin B3:3.43mg
17.17%
Vitamin E:2.43mg
16.23%
Copper:0.3mg
15.24%
Phosphorus:146.55mg
14.65%
Vitamin B2:0.23mg
13.68%
Magnesium:53.66mg
13.42%
Folate:51.53µg
12.88%
Iron:1.93mg
10.71%
Vitamin B1:0.16mg
10.56%
Calcium:72.38mg
7.24%
Zinc:0.81mg
5.37%
Vitamin B5:0.53mg
5.34%
Selenium:3.06µg
4.37%
Source:Allrecipes