Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Couscous | 1 cup cooked (157g) | 176 |
| Sunflower Seed | 1 oz (28g) hulled | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butternut Squash | 1 cup cubed (140g) butternut | 76 |
| Grape | 1/2 cup (76g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tbl Olive oil
- 1 1/2 cup Chopped celery
- 1 Clove garlic, minced
- 1 lrg Onion, diced
- 1 Sweet red pepper, diced
- 2 cup Cubed fresh butternut squash OR
- Pumpkin
- 3 cup Vegetable stock
- Salt to taste
- 1/2 tsp Turmeric
- 1/2 tsp Cumin
- 1 2/3 cup Israeli couscous
- 2 1/2 cup Water
- 1 cup Thinly sliced carrots
- 1 cup Sliced zucchini
- 1/2 cup Raisins
- 1/4 cup Sunflower seed kernels
Directions
In a large skillet, heat oil over medium-high heat.
Add celery, garlic, onion, red pepper, and squash.
Saute, stirring continually, until onions are translucent, about 5 minutes.
Add vegetable stock, salt, turmeric, and cumin, and continue cooking, stirring often, for about 15 minutes.
In a medium skillet, toast couscous over medium-high heat, stirring often, for 3 to 5 minutes.
Add water and simmer for 10 to 15 minutes, stirring occasionally, until water is absorbed and couscous is tender.
Add carrots, zucchini, and raisins to simmering vegetable mixture and cook until carrots are tender, about 10 minutes.
Sprinkle with sunflower kernels and serve with couscous.
Category:Israeli Recipes
Category:Israeli Vegetarian