Seven-Vegetable Couscous with Chickpea Balls
70 min 1 serving 715 kcal · 23 g proteinLevel: Expert
The nutritionist's note
715 kcal, 23 g of protein and 15 g of fibre, the catalogue record: wholemeal semolina plus chickpeas delivers a complete amino acid profile. 5.8 mg of iron, whose absorption stays limited without vitamin C: serve with a citrus salad.
Ingredients
1 serving
- wholemeal semolina80 g
- cooked chickpeas120 g
- zucchini100 g
- carrot100 g
- turnip80 g
- onion50 g
- raisins20 g
- olive oil10 g
- ras el hanout3 g
Method
- 1
Sweat the sliced onion (50 g) for 8 minutes with 5 g of olive oil in the base of a couscoussier or a large casserole.
- 2
Add the ras el hanout (3 g), toast it for 40 seconds, then pour in 600 ml of water.
- 3
Add the vegetables in order of cooking time: carrot and turnip chunks (100 g and 80 g) first for 20 minutes, then the zucchini (100 g) for 12 minutes.
- 4
Blend half the chickpeas (60 g) with a little broth and some ras el hanout, shape 6 balls and colour them for 5 minutes in a pan with 5 g of oil.
- 5
Add the remaining whole chickpeas (60 g) and the raisins (20 g) to the broth for the last 8 minutes.
- 6
Pour the wholemeal semolina (80 g) into a dish, cover with twice its volume of hot broth, cover with film and let it swell for 8 minutes.
- 7
Fluff the semolina with a fork, plate with the vegetables, the balls and a little broth.
Nutrition facts
per serving
| Energy | 715 kcal |
|---|---|
| Protein | 23 g |
| Carbohydrates | 112 g |
| Fat | 16 g |
| Fibre | 15 g |
| Iron | 5.8 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- gluten
- legumes
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