Vegetable Couscous

Good nutritional profile

Moroccan steamed couscous under a stew of vegetables and chickpeas.

Vegetable Couscous — photo 1

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.

Macronutrients Distribution

Protein: 3g (13.7%)
Fat: 1.9g (8.7%)
Carbs: 17g (77.6%)
Fiber: 2g

Basic Nutritional Info

NutrientValueDV
Protein3g5.4%
Fat1.9g2.7%
Carbs17g5.7%
Simple Sugars5.95gEstimate
Complex Carbs9.05gEstimate
Fiber2g8.0%
Water77g3.1%
Calories984.4%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
65

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.48g2.4%
Monounsaturated0.97g3.9%
Polyunsaturated0.27g2.1%
Omega-30.081gEstimate
Omega-60.189gEstimate
Trans0g0.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C4.32mg
Vitamin E0.45mg
Selenium15.3mcg

Vitamins

VitaminAmountUnitDV
vitamin A103mcg11.4%
vitamin B10.04mg3.3%
vitamin B20.03mg2.3%
vitamin B30.753mg4.7%
vitamin B60.063mg3.7%
vitamin B911.3mcg2.8%
vitamin B120.001mcg0.0%
vitamin C4.32mg4.8%
vitamin D0 (0 IU)mcg0.0%
vitamin E0.445mg3.0%
vitamin K8.14mcg6.8%

Minerals

MineralAmountUnitDV
calcium20.9mg2.1%
iron0.501mg2.8%
magnesium17.3mg4.3%
phosphorus48mg6.9%
potassium157mg6.0%
sodium220mg9.6%
zinc0.292mg2.7%
copper0.09mg10.0%
manganese0.293mg12.7%
selenium15.3mcg27.8%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 66mg9.4%87%
Isoleucine 120mg8.6%84%
Leucine 203mg7.4%70%
Lysine limiting97mg4.6%42%
Methionine 120mg11.4%110%
Phenylalanine 224mg12.8%115%
Threonine 99mg9.4%83%
Tryptophan 36mg12.9%115%
Valine 129mg7.1%68%

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Values per 100 g

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Allergens

GlutenDairy

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Main Difficulty: Medium Servings: 8 Total: 105 min

Ingredients

  • Couscous, medium grain 600 g
  • Chickpeas, canned, drained 1 can (240 g)
  • Carrots 3 medium (300 g)
  • Zucchini 2 medium (400 g)
  • Turnips 2 small (200 g)
  • Pumpkin or butternut squash, peeled 300 g
  • Onion 1 large (150 g)
  • Tomatoes 2 medium (250 g)
  • Olive oil 3 tbsp
  • Butter 20 g
  • Ground ginger, turmeric and black pepper 1 tsp each
  • Fresh cilantro and parsley, chopped 1 small bunch (20 g)
  • Salt 1 tbsp (18 g)
  • Water 1.5 liters
Prep
30 min
Cook
75 min

Instructions

  1. 1

    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.

  2. 2

    Peel the carrots and turnips and cut them lengthwise into halves or quarters; add them to the pot and simmer for 20 minutes.

  3. 3

    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.

  4. 4

    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.

  5. 5

    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.

  6. 6

    Steam the couscous a second time for 15-20 minutes while the vegetables finish cooking, then work the butter into the hot grains.

  7. 7

    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.