Cropedia:Grilled Vegetable Cous Cous with Tomatoes and Saffron

Grilled Vegetable Cous Cous with Tomatoes and Saffron - Vegan

'*' These items can be purchased from the UBC Farm or LFS Orchard Garden

This recipe makes about ½ cup dip. For larger parties, simply multiply the recipe according to the number of guests.

Ingredients

5 oz. Cous Cous, Israeli

½ cup Vegetable Stock

1 tsp. Canola oil

½ tsp. *Garlic

2 oz. *Tomatoes, diced small

½ oz. Red onion

1 oz. Celery, diced small

1 oz. *Carrots, diced small

1 oz. *Leeks, diced small

1 oz. Red pepper, diced small

to taste Salt & pepper

1 Bay leaf

1 tsp. Green onion

1 tsp. *Parsley, chopped fine

Method

- In a skillet, heat the oil. Add the garlic and chilli flakes. Add the red onion, celery, carrots and bay leaf. Cook until tender, about 5 minutes.

- Add the cous cous and stock. Cover and cook 10 minutes. Remove from heat and let sit another 10 minutes.

- Add the tomatoes and seasonings.

- Serve with green onion and parsley on top.

Nutritional Analysis- Diet Analysis Plus - By: Sophia Baker-French, BSc

Grilled Vegetable Cous Cous with Tomatoes and Saffron

1 Serving= 16.15 oz. (457.82 g)

ENERGY

Kilocalories 644.83 kcal

Protein 20.16 g

Carbohydrate 125.48 g

Fat, Total 5.88 g

FAT

Saturated Fat 0.57 g

Monounsaturated Fat 3.03 g

Polyunsaturated Fat 1.82 g

Trans Fatty Acid 0.02 g

Cholesterol 0 mg

ESSENTIAL FATTY ACIDS

Omega-6 Linoleic 1.35 g

Omega-3 Linolenic 0.47 g

CARBOHYDRATES

Dietary Fiber, Total 10.5 g

Sugar, Total 7.37 g

OTHER

Weight 457.82 g

Water 0.19 L

Alcohol 0 g

VITAMINS

Thiamin 0.32 mg

Riboflavin 0.2 mg

Niacin 6.11 mg

Vitamin B6 0.47 mg

Vitamin B12 0 µg

Folate (DFE) 90.26 µg

Vitamin C 53.45 mg

Vitamin D (ug) 0 µg

Vitamin A (RAE) 341.64 µg

Vitamin A (IU) 7,082.75 IU

alpha-tocopherol (Vit E) 2.1 mg

MINERALS

Calcium 91.55 mg

Iron 2.92 mg

Magnesium 89.87 mg

Potassium 692.69 mg

Zinc 1.57 mg

Sodium 538.18 mg