Vegetable Couscous

  • 30/04/2004
  • Moderate difficulty
  • 4 – 6
  • 45 min

Eating recipes as healthy as this one could see you live to your 100’s. While certainly and endlessly enjoying in the ease of the peculiar taste. This recipe is deserving of special occasions, while being so simple to prepare.

Ingredients 4 – 6 

  • 4 tablespoons sesame oil
  • 100 g onion, chopped
  • 100 g carrot, thin noodle shapes
  • 100 g red paprika, in thin noodle shapes
  • 2 garlic cloves, crushed
  • 1 tablespoon fresh mint, chopped
  • 1 tablespoon Vegeta Chicken Stock Powder
  • 200 g eggplant, cubed
  • 200 g zucchini, cubed
  • salt
  • 150 g couscous
  • 250 g tofu, cubed
  • 150 g cherry tomatoes
  • 500 ml water

Preparation

  1. 1.
    In 2 tablespoons of hot sesame oil, cook the onion and carrot.
  2. 2.
    Add in the paprika and braise shortly.
  3. 3.
    Add in the garlic, mint, Vegeta Chicken Stock Powder and stew for a short time, while continually adding small amounts of water.
  4. 4.
    In a pan, without any oil, cook the eggplant cubes and set aside.
  5. 5.
    In the left over sesame oil, cook the zucchini for a short time and add to other prepared vegetables.
  6. 6.
    Place the couscous into boiling, salted water, bring to boil and remove from heat.
  7. 7.
    To the prepared vegetables add tofu and tomato, then braise shortly.
  8. 8.
    Just prior to completing the recipe stir in the couscous.

Serving

Serve hot with garden salad.

Energy and nutritional values

Energy and nutritional values are calculated per one serving (i.e. for 1 person). For a dessert, energy and nutritional values have been calculated per 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 251 / 1.049 - -
Fat g 11,00 - -
Carbohydrates g 29,00 - -
Dietary fibre g 4,00 - -
Protein g 8,00 - -
Sodium g 1,16 0 0
Vitamin A μg 6.069,00 152 121
Vitamin E mg 1,00 5 5
Vitamin C mg 82,00 109 91
Niacin mg 3,00 21 15
Potassium mg 509,00 14 14
Phosphorous mg 106,00 13 13
Magnesium mg 69,00 23 17

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)