Your Recipe

Couscous with Seven Vegetables (Moroccan Dish)

Složka Množství Kalorie
Karotka 70g 29kcal
Cibule 150g 60kcal
Paprika, žlutá, sladká 120g 32kcal
Rajčata 240g 43kcal
Cuketa 150g 32kcal
Kuskus suchý 190g 714kcal
Česnek 6g 9kcal
Olivový olej 15g 133kcal
Zeleninový vývar 240g 12kcal
Kmín, mletý 2g 8kcal
Koriandr mletý 2g 6kcal

Recipe Tags:

OMAD

Recipe Instructions:

Ingredients:
• 1 cup couscous
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 zucchini, diced
• 1 yellow bell pepper, diced
• 1 cup diced tomatoes (fresh or canned)
• 1 cup vegetable broth or water
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• Salt and pepper to taste
• Fresh cilantro or parsley, chopped, for garnish
Instructions:
1. Heat olive oil in a large skillet or pot over medium heat.
2. Add chopped onion and minced garlic. Cook until softened, about 5 minutes.
3. Stir in diced carrot, zucchini, and yellow bell pepper. Cook for 3-4 minutes until vegetables begin to soften.
4. Add diced tomatoes, ground cumin, and ground coriander. Season with salt and pepper.
5. Stir in couscous and vegetable broth or water. Bring to a simmer.
6. Cover and cook for 8-10 minutes, or until couscous is tender and has absorbed the liquid.
7. Fluff couscous with a fork and adjust seasoning if needed.
8. Serve couscous with seven vegetables hot, garnished with chopped fresh cilantro or parsley.

nutriční údaje
Velikost porce 296 g | ml
Množství na porci 269
1127
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 4.7g 6%
Nasycené tuky 0.7g 3%
Sodík 202mg 9%
Sacharidy celkem 49g 18%
Vláknina 5.2g 19%
Cukr 4.3g
Bílkoviny 8.9g 18%
Vitamin D 0mcg 0%
Vápník 56mg 4%
Železo 1.7mg 10%
Draslík 600mg 13%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 191.22 mcg 21%
Thiamin [B1] 0.174 mg 14%
Riboflavin [B2] 0.108 mg 8%
Niacin [B3] 2.871 mg 18%
Kyselina pantotenová [B5] 0.971 mg 19%
Vitamin B6 0.298 mg 18%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 44.345 mcg 0%
Vitamin C 80.717 mg 90%
Vitamin D 0 mcg 0%
Vitamin E 1.005 mg 7%
Vitamin K 9.93 mcg 8%
Betain 0.111 mg 0%
Cholin 8.51 mg 2%
Carbohydrates
živina Množství DV
Sacharidy celkem 48.9 g 18%
Sugars 4.3 g 9%
Vláknina 5.2 g 19%
Carbohydrate 47.8 g 0%
Čisté sacharidy 44.6g
aminokyseliny
živina Množství DV
Alanin 0.289 g 0%
Arginin 0.358 g 0%
Kyselina asparagová 0.571 g 0%
Cystein 0.21 g 0%
kyselina glutamová 2.765 g 0%
Glycin 0.273 g 0%
Histidin 0.173 g 0%
Izoleucin 0.313 g 0%
Leucin 0.536 g 0%
Lysin 0.239 g 0%
Metionin 0.122 g 0%
Fenylalanin 0.379 g 0%
Prolin 0.736 g 0%
Serin 0.375 g 0%
Treonin 0.256 g 0%
Tryptofan 0.102 g 0%
Tyrosin 0.215 g 0%
Valin 0.352 g 0%
Minerály
živina Množství DV
Vápník 55.73 mg 4%
Měď 0.27 mg 30%
Fluorid 2.35 mcg 0%
Železo 1.74 mg 10%
Hořčík 53.78 mg 13%
Mangan 0.68 mg 29%
Fosfor 162.86 mg 13%
Draslík 600.4 mg 13%
Selen 0.78 mcg 1%
Sodík 202 mg 9%
Zinek 1.05 mg 10%
další
živina Množství DV
Voda 231.776 g 0%
Popel 2.241 g 0%