Winter Vegetable Stew over Couscous

Vegetarian
Health score
58%
Winter Vegetable Stew over Couscous
45 min.
10
395kcal

Suggestions


Embrace the warmth of winter with our hearty Winter Vegetable Stew over Couscous, a comforting dish that’s perfect for frosty days. This vegetarian delight is packed with a colorful array of seasonal vegetables, including nutty butternut squash and earthy turnips, combined with protein-rich chickpeas to create a fulfilling meal that's both nutritious and satisfying.

Each spoonful of this stew is bursting with flavor, enhanced by aromatic spices such as cumin and cinnamon, with a hint of heat from the ground red pepper. The freshness of chopped cilantro and the zesty touch of lemon juice elevate the dish, making it not only scrumptious but also refreshing.

Served atop fluffy couscous, this dish provides a delightful contrast of textures, making it a wonderful choice for lunch or dinner. And with a generous yield of 10 servings, it’s ideal for gatherings with family or friends. Whether you’re looking to warm up after a long day outdoors or simply enjoy a wholesome meal, this recipe promises to please everyone at the table.

Indulge in the rich flavors of winter produce while nourishing your body, all in just 45 minutes. Dive into this delightful stew, topped with crumbled goat or feta cheese for that extra creamy touch!

Ingredients

  •  bay leaf 
  • 0.5 teaspoon pepper black freshly ground
  • cups butternut squash cubed peeled (1-inch) ()
  • 15.5 ounce chickpeas rinsed drained canned (garbanzo beans)
  • 1.5 cups carrots ()
  • 0.5 cup cilantro leaves chopped
  • cups couscous uncooked
  • tablespoons olive oil extravirgin
  • ounces feta cheese crumbled
  •  garlic cloves 
  • 0.5 teaspoon ground cinnamon 
  • teaspoon ground cumin 
  • 0.8 teaspoon ground pepper red
  • cups leek thinly sliced
  • tablespoons juice of lemon fresh
  • cups onion vertically sliced
  • Dash saffron threads 
  • 2.5 teaspoons salt divided
  • 12 ounces swiss chard chopped
  • cups turnips cubed peeled (1-inch) ( 1 pound)

Equipment

  • bowl
  • sauce pan
  • dutch oven

Directions

  1. Combine 10 cups water, onion, and the next 4 ingredients (10 cups water through bay leaf) in a large Dutch oven; bring to a boil. Cover, reduce heat, and simmer 30 minutes.
  2. Remove 2 cups cooking liquid; set aside.
  3. Add squash and next 6 ingredients (squash through chickpeas) to onion mixture. Simmer 25 minutes or until squash is tender. Stir in chard, cilantro, 2 teaspoons salt, and black pepper; cook 5 minutes or until chard wilts. Stir in juice. Discard bay leaf.
  4. Place couscous in a large bowl.
  5. Combine reserved cooking liquid and remaining 1 1/2 cups water in a small saucepan; bring to a boil. Stir in remaining 1/2 teaspoon salt and oil.
  6. Pour water mixture over couscous; stir well to combine. Cover and let stand 20 minutes or until liquid is absorbed. Fluff with a fork.
  7. Serve vegetable mixture over couscous. Top with crumbled cheese.

Nutrition Facts

Calories395kcal
Protein13.96%
Fat18.04%
Carbs68%

Properties

Glycemic Index
54.92
Glycemic Load
30.6
Inflammation Score
-10
Nutrition Score
27.979565109896%

Flavonoids

Catechin
0.51mg
Eriodictyol
0.15mg
Hesperetin
0.43mg
Naringenin
0.04mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
3.21mg
Kaempferol
3.12mg
Myricetin
1.14mg
Quercetin
14.25mg

Nutrients percent of daily need

Calories:395.25kcal
19.76%
Fat:8.07g
12.42%
Saturated Fat:2.88g
18%
Carbohydrates:68.47g
22.82%
Net Carbohydrates:59.43g
21.61%
Sugar:7.52g
8.36%
Cholesterol:15.14mg
5.05%
Sodium:1024.05mg
44.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.06g
28.11%
Vitamin K:298.99µg
284.75%
Vitamin A:11738.58IU
234.77%
Manganese:1.35mg
67.45%
Vitamin C:40.18mg
48.7%
Fiber:9.04g
36.18%
Vitamin B6:0.66mg
33.02%
Magnesium:104.68mg
26.17%
Phosphorus:261.26mg
26.13%
Potassium:769.79mg
21.99%
Calcium:206.18mg
20.62%
Folate:81.19µg
20.3%
Copper:0.4mg
20.04%
Vitamin B1:0.27mg
17.9%
Iron:3.13mg
17.41%
Vitamin B3:3.38mg
16.91%
Vitamin B2:0.28mg
16.68%
Vitamin E:2.28mg
15.19%
Vitamin B5:1.48mg
14.75%
Zinc:1.75mg
11.67%
Selenium:5.03µg
7.18%
Vitamin B12:0.29µg
4.79%
Source:My Recipes