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Couscous with Roasted Pumpkin and Walnut
We spend a lot of time thinking about the perfect recipes to make the perfect meal plan here at Vegan.io. "Focus... clear your mind... be the recipe... be the meal plan... be the couscous". Sometimes we get a little too involved!
Not bragging or anything, but this is the number one best couscous recipe ever invented, period, the end!
Did you know that couscous is technically not a grain? It's actually little balls of semolina, more like pasta.
This one's great for taking to work/school for lunch. Also for picnics.
It's packed with vitamin A and potassium from the pumpkin. The walnuts add some crunch and lots of healthy omega-3 fatty acids. The allspice gives it a great nutmeg-y, cinnamon-y flavour and the raisons a little bursts of delicious sweetness.
So here it is. We hope you like it, and if you make it don't forget to post a photo on Instagram and tag us so we see it!
Ingredients
For the roasted vegetables
- 1 leek (chopped)
- 2 tablespoons olive oil
- ½ medium onion (chopped)
- 4 cups pumpkin (cut into chunks)
For the couscous
- ½ tsp allspice
- 1 tsp cayenne pepper
- 1 cup couscous
- ¼ tsp ground nutmeg
- 1 tsp paprika powder
- 2 tbsps raisins
- 1¼ cups vegetable broth
- ½ cup walnuts (toasted and lightly crushed)
Directions
- Preheat oven to 350°F. Line a baking tray with aluminum foil. Place cubed pumpkins, chopped onions and leek on the tray and drizzle with olive oil. Sprinkle salt and black pepper and toss. Roast in the oven for 15-20 minutes or until the pumpkin is soft and cooked through.
- Meanwhile, bring the vegetable stock to a boil. In a large heatproof bowl, mix couscous, raisin, allspice, nutmeg, paprika, cayenne and a pinch of salt.
- Pour the boiling vegetable stock into the bowl of couscous mixture and cover with a lid and let stand for 15 minutes, or until the liquids are absorbed. Fluff up the couscous with a fork.
- To serve, mix together couscous and roasted pumpkin. Stir in walnuts. Enjoy!
Nutrition Facts
Total servings 4
| Amount Per Serving | ||
|---|---|---|
| Calories 397 | From Fat 141 | |
| % Daily Value* | ||
| Total Fat 16g | 24.2% | |
| Saturated Fat 2g | 9.4% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 220.496mg | 9.2% | |
| Total Carbohydrate 58g | 19.4% | |
| Dietry Fiber 6g | 24.4% | |
| Sugars 10g | ||
| Protein 10g | 19.2% | |
| Vitamin A 0µg | ||
|---|---|---|
| Vitamin B-12 0µg | 0% | |
| Vitamin B-6 0.41mg | 20.4% | |
| Vitamin C 19.05mg | 31.7% | |
| Vitamin D 0IU | 0% | |
| Vitamin E 1.72mg | 5.7% | |
| Vitamin K1 17.81µg | 22.3% | |
| Calcium 81.85mg | 8.2% | |
|---|---|---|
| Copper 0.46mg | 23.1% | |
| Folate 66.99µg | 16.7% | |
| Folic Acid 0µg | ||
| Iron 2.43mg | 7.5% | |
| Magnesium 68.48mg | 17.1% | |
| Manganese 1.14mg | 56.9% | |
| Niacin 2.59mg | 12.9% | |
| Pantothenic acid 0.94mg | 9.4% | |
| Phosphorus 170.08mg | 17% | |
| Potassium 698.78mg | 20% | |
| Riboflavin, 0.17mg | 10.2% | |
| Selenium 1.51µg | 2.2% | |
| Sodium 220.5mg | 9.2% | |
| Thiamin, 0.2mg | 13.1% | |
| Zinc 1.12mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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