Your Recipe

Tfaya

Ingrédient Quantité Calories
Oignons 150g 60kcal
Couscous sec 200g 752kcal
Pois chiches 400g 648kcal
Curcuma moulu 1g 3kcal
Huile d'olive 30g 265kcal
Cannelle moulue 2g 5kcal
Raisins noirs, sans pépins 75g 224kcal
Cumin, moulu 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.

Valeurs nutritives
Taille des portions 430 g | ml
Quantité par portion 983
4111
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 21g 27%
Gras saturés 2.8g 14%
Sodium 39mg 2%
Total des glucides 171g 62%
Fibres alimentaires 24g 85%
Sucre 37g
Protéine 33g 66%
Vitamine D 0mcg 0%
Calcium 183mg 14%
Fer 8.8mg 49%
Potassium 1169mg 25%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 2.79 mcg 0%
Thiamine [B1] 0.476 mg 40%
Riboflavine [B2] 0.276 mg 21%
Niacine [B3] 4.982 mg 31%
Acide pantothénique [B5] 1.914 mg 38%
Vitamine B6 0.55 mg 32%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 380.385 mcg 0%
Vitamine C 9.131 mg 10%
Vitamine D 0 mcg 0%
Vitamine E 2.999 mg 20%
Vitamine K 19.076 mcg 16%
Bétaïne 0.178 mg 0%
Choline 94.986 mg 17%
Carbohydrates
nutriment Quantité DV
Total des glucides 170.5 g 62%
Sugars 37.3 g 75%
Fibres alimentaires 23.9 g 85%
Carbohydrate 140.3 g 0%
Glucides nets 133.2g
acides aminés
nutriment Quantité DV
Alanine 1.153 g 0%
Arginine 2.222 g 0%
Acide aspartique 2.687 g 0%
Cystéine 0.602 g 0%
Acide glutamique 7.903 g 0%
Glycine 1.164 g 0%
Histidine 0.759 g 0%
Isoleucine 1.267 g 0%
Leucine 2.159 g 0%
Lysine 1.465 g 0%
Méthionine 0.434 g 0%
Phénylalanine 1.593 g 0%
Proline 2.152 g 0%
Sérine 1.514 g 0%
Thréonine 1.014 g 0%
Tryptophane 0.345 g 0%
Tyrosine 0.788 g 0%
Valine 1.309 g 0%
Minéraux
nutriment Quantité DV
Calcium 182.82 mg 14%
Cuivre 1.1 mg 122%
Fluorure 88.54 mcg 0%
Fer 8.79 mg 49%
Magnésium 166.3 mg 40%
Manganèse 3.35 mg 146%
Phosphore 571.63 mg 46%
Potassium 1169.24 mg 25%
Sélénium 8.11 mcg 15%
Sodium 38.97 mg 2%
Zinc 4.24 mg 39%
autres
nutriment Quantité DV
Eau 201.856 g 0%
Cendres 3.5 g 0%