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