Estimated Nutrition (whole recipe, rough)
Counts 16 of 17 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Couscous | 1 cup cooked (157g) | 176 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | 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 tablespoons olive oil
- 1 onion , finely chopped
- 2 cloves of garlic , minced
- 1 carrot , diced
- 1 zucchini , diced
- 1 bell pepper , diced
- 1 cup green beans , trimmed and cut into bite-sized pieces
- 1 cup canned chickpeas , rinsed and drained
- 2 tomatoes , diced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon ground turmeric
- ½ teaspoon paprika
- Salt , to taste
- Pepper , to taste
- 2 cups vegetable broth
- 2 cups couscous
- Fresh parsley or cilantro , chopped (for garnish)
Directions
In a large pot, heat olive oil over medium heat. Add the chopped onion and minced garlic. Sauté until the onion becomes translucent.
Add the diced carrot, zucchini, bell pepper, and green beans to the pot. Stir and cook the vegetables for a few minutes until they start to soften.
Add the diced tomatoes, chickpeas, cumin, coriander, turmeric, paprika, salt, and pepper to the pot. Stir well to coat the vegetables with the spices.
Pour the vegetable broth into the pot. Bring the mixture to a boil , then reduce the heat to low. Cover the pot and let the vegetables simmer for about 15–20 minutes, or until they are tender.
Meanwhile, prepare the couscous according to the package instructions. Typically, couscous is steamed or soaked in hot water until it becomes fluffy and tender. Fluff the cooked couscous with a fork.
Once the vegetables are cooked, remove the pot from the heat. Gently stir in the cooked couscous, ensuring that it is well-incorporated with the vegetables.
Taste and adjust the seasoning if needed. You can add more salt, pepper, or spices according to your preference.
Serve hot, garnished with freshly chopped parsley or cilantro.