Couscous with vegetables

Lunch

Item Rating: 73/100

1 serving (200 grams) contains 176 calories, 6.0 grams of protein, 1.0 grams of fat, and 36.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		207.1
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		42.4 g	15%
	Dietary Fiber	3.5 g	12%
	Sugars	2.4 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		1.8 mg	10%
Potassium		176.5 mg	3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 10 cal (5.2%)

Protein: 28 cal (13.6%)

Carbs: 169 cal (81.2%)

About Couscous with vegetables

Couscous with vegetables is a North African-inspired dish that combines steamed couscous—tiny granules of semolina wheat—with a variety of sautéed or roasted vegetables. This dish is popular in Mediterranean and Middle Eastern cuisines and is celebrated for its versatility and nutrient density. Couscous serves as a source of complex carbohydrates, providing steady energy, while vegetables contribute vitamins, minerals, and dietary fiber. Depending on the type and amount of vegetables used, it can be rich in vitamins A and C, potassium, and antioxidants. Couscous with vegetables is generally low in fat, making it a heart-healthy option while being high in flavor and texture.

Health Benefits

• Supports energy production due to couscous' high carbohydrate content (approximately 35g per cooked cup).
• Promotes digestion with dietary fiber from vegetables such as zucchini, bell peppers, or carrots (fiber varies based on the vegetables used).
• Boosts immunity with vitamin C from vegetables such as tomatoes, bell peppers, and leafy greens.
• Contributes to eye health with beta-carotene, found in carrots and other orange or yellow vegetables.
• Offers potassium for muscle function and heart health, especially in potassium-rich vegetables like squash or sweet potatoes.

Dietary Considerations

Allergens: Contains gluten (from couscous), specific potential vegetable allergens like nightshades (e.g., tomatoes, peppers)

Suitable for: Vegetarian, lacto-ovo vegetarian

Not suitable for: Gluten-free diet, low-carbohydrate diet, wheat allergy

Selection and Storage

Store cooked couscous with vegetables in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before serving. To maintain texture, avoid freezing as vegetables may become mushy.

Common Questions About Couscous with vegetables Nutrition

Is couscous with vegetables high in protein?

Couscous with vegetables contains only a moderate amount of protein, typically around 5-7 grams per cup (cooked), depending on the exact recipe and vegetables used. If you are aiming to increase protein intake, consider pairing it with sources like chickpeas or grilled tofu.

Can I eat couscous with vegetables on a keto diet?

No, couscous with vegetables is not suitable for a keto diet. Couscous is a grain and contains approximately 36 grams of carbohydrates per cup (cooked), making it too high-carb for keto adherence.

Is couscous with vegetables healthy?

Yes, couscous with vegetables is generally considered healthy as it is a source of energy from carbohydrates, fiber from vegetables, and some vitamins like B vitamins, along with minerals like selenium from the couscous. However, its nutritional value depends on the vegetables and added ingredients, so limiting added fats or salt can maximize health benefits.

What is a recommended serving size for couscous with vegetables?

A recommended serving size for couscous with vegetables is about 1 cup (cooked), which provides roughly 200 calories. This portion can vary depending on individual caloric needs, activity level, and dietary goals.

How does couscous with vegetables compare to quinoa in terms of nutrition?

Compared to quinoa, couscous is lower in protein and fiber. A cup of cooked couscous provides about 5-7 grams of protein and 2 grams of fiber, while quinoa offers about 8 grams of protein and 5 grams of fiber per cup. Quinoa is also a complete protein, making it a better option for plant-based diets.

Data Sources & Scientific References