Your Recipe

Couscous with Seven Vegetables (Moroccan Dish)

Ingredient Amount Calories
Carrots, raw 70g 29kcal
Onions 150g 60kcal
Peppers, raw, yellow, sweet 120g 32kcal
Tomatoes 240g 43kcal
Zucchini 150g 32kcal
Couscous dry 190g 714kcal
Garlic 6g 9kcal
Olive oil 15g 133kcal
Vegetable broth 240g 12kcal
Cumin, ground 2g 8kcal
Coriander ground 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.

Nutrition Facts
Portion Size 296 g | ml
Amount Per Portion 269
1127
kcal
kilojoules
% Daily Value *
Total Fat 4.7g 6%
Saturated Fat 0.7g 3%
Sodium 202mg 9%
Total Carbohydrate 49g 18%
Dietary Fiber 5.2g 19%
Sugar 4.3g
Protein 8.9g 18%
Vitamin D 0mcg 0%
Calcium 56mg 4%
Iron 1.7mg 10%
Potassium 600mg 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.971 mg 19%
Vitamin B6 0.298 mg 18%
Cobalamin [B12] 0 mcg 0%
Floate [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%
Betaine 0.111 mg 0%
Choline 8.51 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 48.9 g 18%
Sugars 4.3 g 9%
Dietary fiber 5.2 g 19%
Carbohydrate 47.8 g 0%
Net carbs 44.6g
Aminoacids
Nutrient Amount DV
Alanine 0.289 g 0%
Arginine 0.358 g 0%
Aspartic acid 0.571 g 0%
Cysteine 0.21 g 0%
Glutamic acid 2.765 g 0%
Glycine 0.273 g 0%
Histidine 0.173 g 0%
Isoleucine 0.313 g 0%
Leucine 0.536 g 0%
Lysine 0.239 g 0%
Methionine 0.122 g 0%
Phenylalanine 0.379 g 0%
Proline 0.736 g 0%
Serine 0.375 g 0%
Threonine 0.256 g 0%
Tryptophan 0.102 g 0%
Tyrosine 0.215 g 0%
Valine 0.352 g 0%
Minerals
Nutrient Amount DV
Calcium 55.73 mg 4%
Copper 0.27 mg 30%
Fluoride 2.35 mcg 0%
Iron 1.74 mg 10%
Magnesium 53.78 mg 13%
Manganese 0.68 mg 29%
Phosphorus 162.86 mg 13%
Potassium 600.4 mg 13%
Selenium 0.78 mcg 1%
Sodium 202 mg 9%
Zinc 1.05 mg 10%
Other
Nutrient Amount DV
Water 231.776 g 0%
Ash 2.241 g 0%