Your Recipe

Tfaya

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Couscous trocken 200g 752kcal
Kichererbsen 400g 648kcal
Kurkuma gemahlen 1g 3kcal
Olivenöl 30g 265kcal
Zimt gemahlen 2g 5kcal
Rosinen, dunkel, kernlos 75g 224kcal
Kreuzkümmel, gemahlen 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.

Nährwertangaben 
Portionsgröße  430 g | ml
Menge pro Portion  983
4111
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 21g 27%
Gesättigte Fettsäuren  2.8g 14%
Natrium 39mg 2%
Gesamte Kohlenhydrate  171g 62%
Ballaststoffe  24g 85%
Zucker  37g
Protein  33g 66%
Vitamin D 0mcg 0%
Kalzium 183mg 14%
Eisen  8.8mg 49%
Kalium 1169mg 25%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.914 mg 38%
Vitamin B6 0.55 mg 32%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  170.5 g 62%
Sugars 37.3 g 75%
Ballaststoffe  23.9 g 85%
Carbohydrate 140.3 g 0%
Netto-Kohlenhydrate 133.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.153 g 0%
Arginin 2.222 g 0%
Asparaginsäure 2.687 g 0%
Cystein 0.602 g 0%
Glutaminsäure 7.903 g 0%
Glycin 1.164 g 0%
Histidin 0.759 g 0%
Isoleucin 1.267 g 0%
Leucin 2.159 g 0%
Lysin 1.465 g 0%
Methionin 0.434 g 0%
Phenylalanin 1.593 g 0%
Prolin 2.152 g 0%
Serin 1.514 g 0%
Threonin 1.014 g 0%
Tryptophan 0.345 g 0%
Tyrosin 0.788 g 0%
Valin 1.309 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 182.82 mg 14%
Kupfer 1.1 mg 122%
Fluorid 88.54 mcg 0%
Eisen  8.79 mg 49%
Magnesium 166.3 mg 40%
Mangan 3.35 mg 146%
Phosphor 571.63 mg 46%
Kalium 1169.24 mg 25%
Selen 8.11 mcg 15%
Natrium 38.97 mg 2%
Zink 4.24 mg 39%
andere
Nährstoff Menge  DV
Wasser 201.856 g 0%
Asche 3.5 g 0%