Name: Broccoli, Pumpkin, Feta Couscous
Prep time: 15 min
Cook time: 45 min
Yield: 4 servings
Ingredients: couscous; broccoli; feta cheese; spinach (fresh)

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Broccoli, Pumpkin, Feta Couscous

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60 minutes

4 servings

Adjust servings

dairy-free

(?)

Has dairy from:

feta cheese

gluten-free

(?)

Has gluten from:

couscous

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

(?)

Not vegan due to:

feta cheese

vegetarian

pescatarian

paleo

(?)

Not paleo due to:

feta cheese

This recipe has no customizations.

Nutrition to Balance

This recipe has Vitamin A (IU) as 1046% (as a percentage of RDA).

You'll likely need to take this into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 2.1% of RDA
• Calories: 17.2% of RDA
• Carbs: 9.5% of RDA
• Fat (total lipid): 33.0% of RDA
• Fiber: 14.5% of RDA
• Fructose: 1.1% of RDA
• Protein: 20.4% of RDA
• Sodium: 22.4% of RDA
• Sugar: 28.8% of RDA

• Vitamin A (IU): 1046% of RDA
• Vitamin B6: 26.2% of RDA
• Vitamin C: 81.0% of RDA
• Iron: 1.7% of RDA
• Magnesium: 15.0% of RDA
• Manganese: 260% of RDA
• Niacin: 90.1% of RDA
• Potassium: 38.8% of RDA
• Zinc: 15.0% of RDA

If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

26.2

Calories

344

Fiber

4.07

Iron

0.330

Protein

23.0

Sodium

302

Sugars

9.00

Fat (total lipid)

20.2

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

cup

couscous

head

broccoli

cut into florets.

3/4

cups

feta cheese

crumbled.

cups

spinach (fresh)

very loosely packed.

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INGREDIENTS FOR: ROASTED PUMPKIN

Amount

Measure

Ingredient

whole

pumpkin (small)

5-8 lb pie pumpkin, cut into 1 1/2 inch pieces.

cloves

garlic (fresh)

unpeeled.

tbsp

olive oil

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PREPARATION

HOW TO ROAST THE PUMPKIN

Follow the steps in the dependent recipe to roast the pumpkin.

PREPARING THE BROCCOLI FLORETS

Wash and cut the head of broccoli into florets, discarding the stems.

Place on a baking sheet and lightly drizzle with olive oil. Gently stir to coat the pieces with the oil. Lightly sprinkle salt and pepper over florets.

Place in the same oven as the pumpkin for the last 20 minutes of the pumpkin roasting. Remove after 20 minutes when you remove the roasted pumpkin.

PREPARING THE COUSCOUS

Bring 1 cup of water to a boil. Add a pinch of salt and couscous.

Remove from heat and cover.

Let sit for 10 minutes, or until couscous is fluffy.

PLATING AND SERVING

Place ~1 cup/handful of spinach on each plate.

10.

Spoon 1-2 spoonfuls of couscous over spinach.

11.

Place roasted broccoli florets over couscous along with some diced roasted pumpkin.

12.

Sprinkle with feta cheese crumbles and serve.

DEPENDENT RECIPES:

Roasted Pumpkin

This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.

NOTES, TIPS, TRICKS, HINTS, ETC:

If pumpkins are not in season or you don't particularly like them, you can replace it with a butternut squash.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 344

Protein 23.0 g

Carbohydrates 26.2 g

Iron 0.33 mg

Fiber 4.07 g

Calcium 21.5 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.