Your Recipe

Couscous with Seven Vegetables (Moroccan Dish)

Zutat  Menge  Kalorien 
Karotten, roh 70g 29kcal
Zwiebeln 150g 60kcal
Paprika, roh, gelb, süß 120g 32kcal
Tomaten 240g 43kcal
Zucchini 150g 32kcal
Couscous trocken 190g 714kcal
Knoblauch 6g 9kcal
Olivenöl 15g 133kcal
Gemüsebrühe[pl:]Bulion warzywny 240g 12kcal
Kreuzkümmel, gemahlen 2g 8kcal
Koriander gemahlen 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.

Nährwertangaben 
Portionsgröße  296 g | ml
Menge pro Portion  269
1127
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 4.7g 6%
Gesättigte Fettsäuren  0.7g 3%
Natrium 202mg 9%
Gesamte Kohlenhydrate  49g 18%
Ballaststoffe  5.2g 19%
Zucker  4.3g
Protein  8.9g 18%
Vitamin D 0mcg 0%
Kalzium 56mg 4%
Eisen  1.7mg 10%
Kalium 600mg 13%
* 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 191.22 mcg 21%
Thiamin [B1] 0.174 mg 14%
Riboflavin [B2] 0.108 mg 8%
Niacin [B3] 2.871 mg 18%
Pantothensäure [B5] 0.971 mg 19%
Vitamin B6 0.298 mg 18%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  48.9 g 18%
Sugars 4.3 g 9%
Ballaststoffe  5.2 g 19%
Carbohydrate 47.8 g 0%
Netto-Kohlenhydrate 44.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.289 g 0%
Arginin 0.358 g 0%
Asparaginsäure 0.571 g 0%
Cystein 0.21 g 0%
Glutaminsäure 2.765 g 0%
Glycin 0.273 g 0%
Histidin 0.173 g 0%
Isoleucin 0.313 g 0%
Leucin 0.536 g 0%
Lysin 0.239 g 0%
Methionin 0.122 g 0%
Phenylalanin 0.379 g 0%
Prolin 0.736 g 0%
Serin 0.375 g 0%
Threonin 0.256 g 0%
Tryptophan 0.102 g 0%
Tyrosin 0.215 g 0%
Valin 0.352 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 55.73 mg 4%
Kupfer 0.27 mg 30%
Fluorid 2.35 mcg 0%
Eisen  1.74 mg 10%
Magnesium 53.78 mg 13%
Mangan 0.68 mg 29%
Phosphor 162.86 mg 13%
Kalium 600.4 mg 13%
Selen 0.78 mcg 1%
Natrium 202 mg 9%
Zink 1.05 mg 10%
andere
Nährstoff Menge  DV
Wasser 231.776 g 0%
Asche 2.241 g 0%