Your Recipe

Tfaya

Složka Množství Kalorie
Cibule 150g 60kcal
Kuskus suchý 200g 752kcal
Cizrna 400g 648kcal
Kurkuma mletá 1g 3kcal
Olivový olej 30g 265kcal
Skořice mletá 2g 5kcal
Rozinky, tmavé, bez semen 75g 224kcal
Kmín, mletý 2g 8kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:

200g couscous (1 cup)
150g onion (1 medium), thinly sliced
75g raisins (1/2 cup)
1 can (400g) chickpeas, drained and rinsed
1 teaspoon ground cinnamon (2g)
1 teaspoon ground cumin (2g)
1/2 teaspoon ground turmeric (1g)
Salt and pepper to taste
30g olive oil (for cooking)
Instructions:

Prepare the Couscous:

Cook couscous according to package instructions. Typically, you will use the same amount of water as couscous by weight. For 200g couscous, use 200g of water, and let it sit covered for 5 minutes before fluffing with a fork.
Cook the Onion:

Heat olive oil (30g) in a large skillet over medium heat.
Add thinly sliced onion (150g) and cook, stirring occasionally, until caramelized. This should take about 10-15 minutes.
Add Raisins and Spices:

Stir in raisins (75g), chickpeas (400g), ground cinnamon (2g), ground cumin (2g), and ground turmeric (1g).
Cook for 5 minutes, stirring occasionally, until the chickpeas are heated through and the spices are well combined.
Combine with Couscous:

Fluff the cooked couscous with a fork and add it to the skillet with the onion mixture.
Stir well to combine all ingredients.
Season:

Season with salt and pepper to taste.
Serve:

Serve hot. Optionally, you can top with cooked meat such as lamb or chicken for a complete meal.

nutriční údaje
Velikost porce 430 g | ml
Množství na porci 983
4111
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 21g 27%
Nasycené tuky 2.8g 14%
Sodík 39mg 2%
Sacharidy celkem 171g 62%
Vláknina 24g 85%
Cukr 37g
Bílkoviny 33g 66%
Vitamin D 0mcg 0%
Vápník 183mg 14%
Železo 8.8mg 49%
Draslík 1169mg 25%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 2.79 mcg 0%
Thiamin [B1] 0.476 mg 40%
Riboflavin [B2] 0.276 mg 21%
Niacin [B3] 4.982 mg 31%
Kyselina pantotenová [B5] 1.914 mg 38%
Vitamin B6 0.55 mg 32%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 380.385 mcg 0%
Vitamin C 9.131 mg 10%
Vitamin D 0 mcg 0%
Vitamin E 2.999 mg 20%
Vitamin K 19.076 mcg 16%
Betain 0.178 mg 0%
Cholin 94.986 mg 17%
Carbohydrates
živina Množství DV
Sacharidy celkem 170.5 g 62%
Sugars 37.3 g 75%
Vláknina 23.9 g 85%
Carbohydrate 140.3 g 0%
Čisté sacharidy 133.2g
aminokyseliny
živina Množství DV
Alanin 1.153 g 0%
Arginin 2.222 g 0%
Kyselina asparagová 2.687 g 0%
Cystein 0.602 g 0%
kyselina glutamová 7.903 g 0%
Glycin 1.164 g 0%
Histidin 0.759 g 0%
Izoleucin 1.267 g 0%
Leucin 2.159 g 0%
Lysin 1.465 g 0%
Metionin 0.434 g 0%
Fenylalanin 1.593 g 0%
Prolin 2.152 g 0%
Serin 1.514 g 0%
Treonin 1.014 g 0%
Tryptofan 0.345 g 0%
Tyrosin 0.788 g 0%
Valin 1.309 g 0%
Minerály
živina Množství DV
Vápník 182.82 mg 14%
Měď 1.1 mg 122%
Fluorid 88.54 mcg 0%
Železo 8.79 mg 49%
Hořčík 166.3 mg 40%
Mangan 3.35 mg 146%
Fosfor 571.63 mg 46%
Draslík 1169.24 mg 25%
Selen 8.11 mcg 15%
Sodík 38.97 mg 2%
Zinek 4.24 mg 39%
další
živina Množství DV
Voda 201.856 g 0%
Popel 3.5 g 0%