Your Recipe

Couscous

Zutat  Menge  Kalorien 
Couscous trocken 157g 590kcal
Olivenöl 14g 124kcal
Gemüsebrühe[pl:]Bulion warzywny 259g 13kcal
Kreuzkümmel, gemahlen 1.5g 6kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:
• 1 cup couscous
• 1 1/2 cups water or vegetable broth
• Salt to taste
• 1 tablespoon olive oil
• Assorted vegetables (such as bell peppers, zucchini, and carrots), diced
• 1 teaspoon ground cumin
• Fresh parsley or cilantro for garnish
Instructions:
o In a saucepan, bring water or vegetable broth to a boil. Stir in couscous and salt.
o Remove from heat, cover, and let stand for 5 minutes until couscous absorbs the liquid.
o Fluff couscous with a fork to separate grains.
o While couscous is cooking, heat olive oil in a skillet over medium heat.
o Add diced vegetables and ground cumin. Sauté for 5-7 minutes until vegetables are tender.
o Fluff couscous again with a fork and stir in cooked vegetables.
o Garnish with fresh parsley or cilantro before serving.

Nährwertangaben 
Portionsgröße  432 g | ml
Menge pro Portion  733
3065
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 20%
Gesättigte Fettsäuren  2.2g 11%
Natrium 785mg 34%
Gesamte Kohlenhydrate  125g 45%
Ballaststoffe  8g 29%
Zucker  1.5g
Protein  21g 42%
Vitamin D 0mcg 0%
Kalzium 60mg 5%
Eisen  2.9mg 16%
Kalium 337mg 7%
* 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 32.04 mcg 4%
Thiamin [B1] 0.325 mg 27%
Riboflavin [B2] 0.184 mg 14%
Niacin [B3] 5.833 mg 36%
Pantothensäure [B5] 2.107 mg 42%
Vitamin B6 0.197 mg 12%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 31.55 mcg 0%
Vitamin C 1.152 mg 1%
Vitamin D 0 mcg 0%
Vitamin E 2.066 mg 14%
Vitamin K 10.322 mcg 9%
Betain 0.014 mg 0%
Cholin 1.19 mg 0%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  124.6 g 45%
Sugars 1.5 g 3%
Ballaststoffe  8 g 29%
Carbohydrate 121.5 g 0%
Netto-Kohlenhydrate 123.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.587 g 0%
Arginin 0.738 g 0%
Asparaginsäure 0.818 g 0%
Cystein 0.565 g 0%
Glutaminsäure 7.222 g 0%
Glycin 0.633 g 0%
Histidin 0.407 g 0%
Isoleucin 0.774 g 0%
Leucin 1.369 g 0%
Lysin 0.385 g 0%
Methionin 0.312 g 0%
Phenylalanin 0.973 g 0%
Prolin 2.204 g 0%
Serin 0.944 g 0%
Threonin 0.529 g 0%
Tryptophan 0.256 g 0%
Tyrosin 0.526 g 0%
Valin 0.854 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 59.56 mg 5%
Kupfer 0.43 mg 48%
Fluorid 0 mcg 0%
Eisen  2.93 mg 16%
Magnesium 77.16 mg 18%
Mangan 1.29 mg 56%
Phosphor 282.16 mg 23%
Kalium 336.79 mg 7%
Selen 0.08 mcg 0%
Natrium 785.14 mg 34%
Zink 1.45 mg 13%
andere
Nährstoff Menge  DV
Wasser 267.38 g 0%
Asche 2.927 g 0%