Good nutritional profile
Moroccan steamed couscous under a stew of vegetables and chickpeas.
Moroccan vegetable couscous is semolina couscous steamed twice over a broth of carrots, turnips, zucchini, squash, tomato, onion and chickpeas spiced with ginger and turmeric, then served under the vegetables with broth ladled over. A 450 g plate has about 440 kcal, 14 g protein, 9 g fiber and 8.6 g fat, with about 990 mg of sodium. Adding more chickpeas raises the protein.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3g | 5.4% |
| Fat | 1.9g | 2.7% |
| Carbs | 17g | 5.7% |
| Simple Sugars | 5.95g | Estimate |
| Complex Carbs | 9.05g | Estimate |
| Fiber | 2g | 8.0% |
| Water | 77g | 3.1% |
| Calories | 98 | 4.4% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.48 | g | 2.4% |
| Monounsaturated | 0.97 | g | 3.9% |
| Polyunsaturated | 0.27 | g | 2.1% |
| Omega-3 | 0.081 | g | Estimate |
| Omega-6 | 0.189 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.32 | mg |
| Vitamin E | 0.45 | mg |
| Selenium | 15.3 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 103 | mcg | 11.4% |
| vitamin B1 | 0.04 | mg | 3.3% |
| vitamin B2 | 0.03 | mg | 2.3% |
| vitamin B3 | 0.753 | mg | 4.7% |
| vitamin B6 | 0.063 | mg | 3.7% |
| vitamin B9 | 11.3 | mcg | 2.8% |
| vitamin B12 | 0.001 | mcg | 0.0% |
| vitamin C | 4.32 | mg | 4.8% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.445 | mg | 3.0% |
| vitamin K | 8.14 | mcg | 6.8% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 20.9 | mg | 2.1% |
| iron | 0.501 | mg | 2.8% |
| magnesium | 17.3 | mg | 4.3% |
| phosphorus | 48 | mg | 6.9% |
| potassium | 157 | mg | 6.0% |
| sodium | 220 | mg | 9.6% |
| zinc | 0.292 | mg | 2.7% |
| copper | 0.09 | mg | 10.0% |
| manganese | 0.293 | mg | 12.7% |
| selenium | 15.3 | mcg | 27.8% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 66 | mg | 9.4% | 87% |
| Isoleucine | 120 | mg | 8.6% | 84% |
| Leucine | 203 | mg | 7.4% | 70% |
| Lysine limiting | 97 | mg | 4.6% | 42% |
| Methionine | 120 | mg | 11.4% | 110% |
| Phenylalanine | 224 | mg | 12.8% | 115% |
| Threonine | 99 | mg | 9.4% | 83% |
| Tryptophan | 36 | mg | 12.9% | 115% |
| Valine | 129 | mg | 7.1% | 68% |
Values per 100 g
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Slice the onion, grate the tomatoes and put both in the base of a couscoussier or a large pot with the olive oil, ginger, turmeric, pepper, half the herbs, 2 tsp of salt and 900 ml of water; bring to a boil.
Peel the carrots and turnips and cut them lengthwise into halves or quarters; add them to the pot and simmer for 20 minutes.
Meanwhile, put the couscous in a wide bowl, sprinkle with 300 ml of water mixed with the remaining salt, rub the grains between your palms to separate them and leave for 10 minutes.
Pile the couscous loosely into the steamer basket, set it over the simmering broth and steam for 15 minutes from the moment steam rises through the grains.
Tip the couscous back into the bowl, sprinkle with another 300 ml of water, break up any lumps, and add the squash, zucchini and chickpeas to the broth.
Steam the couscous a second time for 15-20 minutes while the vegetables finish cooking, then work the butter into the hot grains.
Mound the couscous on a large platter, arrange the vegetables on top, scatter over the remaining herbs and ladle some of the broth over it, serving the rest on the side.