Your Recipe

Couscous

Ingrédient Quantité Calories
Couscous sec 157g 590kcal
Huile d'olive 14g 124kcal
Bouillon de légumes 259g 13kcal
Cumin, moulu 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.

Valeurs nutritives
Taille des portions 432 g | ml
Quantité par portion 733
3065
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 20%
Gras saturés 2.2g 11%
Sodium 785mg 34%
Total des glucides 125g 45%
Fibres alimentaires 8g 29%
Sucre 1.5g
Protéine 21g 42%
Vitamine D 0mcg 0%
Calcium 60mg 5%
Fer 2.9mg 16%
Potassium 337mg 7%
* 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 32.04 mcg 4%
Thiamine [B1] 0.325 mg 27%
Riboflavine [B2] 0.184 mg 14%
Niacine [B3] 5.833 mg 36%
Acide pantothénique [B5] 2.107 mg 42%
Vitamine B6 0.197 mg 12%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 31.55 mcg 0%
Vitamine C 1.152 mg 1%
Vitamine D 0 mcg 0%
Vitamine E 2.066 mg 14%
Vitamine K 10.322 mcg 9%
Bétaïne 0.014 mg 0%
Choline 1.19 mg 0%
Carbohydrates
nutriment Quantité DV
Total des glucides 124.6 g 45%
Sugars 1.5 g 3%
Fibres alimentaires 8 g 29%
Carbohydrate 121.5 g 0%
Glucides nets 123.1g
acides aminés
nutriment Quantité DV
Alanine 0.587 g 0%
Arginine 0.738 g 0%
Acide aspartique 0.818 g 0%
Cystéine 0.565 g 0%
Acide glutamique 7.222 g 0%
Glycine 0.633 g 0%
Histidine 0.407 g 0%
Isoleucine 0.774 g 0%
Leucine 1.369 g 0%
Lysine 0.385 g 0%
Méthionine 0.312 g 0%
Phénylalanine 0.973 g 0%
Proline 2.204 g 0%
Sérine 0.944 g 0%
Thréonine 0.529 g 0%
Tryptophane 0.256 g 0%
Tyrosine 0.526 g 0%
Valine 0.854 g 0%
Minéraux
nutriment Quantité DV
Calcium 59.56 mg 5%
Cuivre 0.43 mg 48%
Fluorure 0 mcg 0%
Fer 2.93 mg 16%
Magnésium 77.16 mg 18%
Manganèse 1.29 mg 56%
Phosphore 282.16 mg 23%
Potassium 336.79 mg 7%
Sélénium 0.08 mcg 0%
Sodium 785.14 mg 34%
Zinc 1.45 mg 13%
autres
nutriment Quantité DV
Eau 267.38 g 0%
Cendres 2.927 g 0%