Vegan Broccoli Couscous Recipe

The beautiful season is about to arrive, and we need to be in shape. Today I present you with a tasty, light, easy, and quick main course.

But how good is this main course? You can enjoy it either hot or cold,

Easy and economical to make, it takes just a few minutes to prepare, so you can do it anytime and find it ready and waiting for you.

You can make it as I did with broccoli, but also with other vegetables like cauliflower, spinach, and Swiss chard.

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Cost: Very economical
Rest time: 5 Minutes
Preparation time: 40 Minutes
Portions: 4
Cooking methods: Stovetop
Cuisine: International
Seasonality: Spring, Summer, and Fall

439.21 Kcal

calories per serving

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Energy 439.21 (Kcal)
Carbohydrates 70.76 (g) of which sugars 5.44 (g)
Proteins 15.93 (g)
Fat 13.23 (g) of which saturated 1.74 (g)of which unsaturated 0.10 (g)
Fibers 8.59 (g)
Sodium 267.35 (mg)

Indicative values for a portion of 400 g processed in an automated way starting from the nutritional information available on the CREA^* and FoodData Central^** databases. It is not food and / or nutritional advice.

^* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ^** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov

Ingredients

Let’s go shopping

1 1/2 cups raw couscous
1.76 lbs broccoli (leaves and tops)
1 clove garlic
1 fresh chili peppers
3 1/2 tbsps extra virgin olive oil
to taste salt

Watch the calories

Tools

What we need to make

2 Pots
1 Wok
1 Immersion Blender
1 Bowl
1 Plastic Wrap

Steps

Let’s go to the kitchen

Wash and trim the broccoli. Separate the leaves from the tops, wash them thoroughly under running water.
Fill 2 pots with water, add salt, and as soon as it boils, put the leaves in one, and…
In the other, the tops. They will cook first, it takes about 7 minutes for the tops.
As soon as you can pierce them with a fork, gather them with a skimmer without throwing away the water, immerse them in a bowl with ice water, so they will keep their vibrant color.
Meanwhile, the leaves will also be cooked, it will take about half an hour.
Drain them and put them in a glass bowl with a ladle of their cooking water,
And blend with the immersion blender and set aside.
Meanwhile, in a wok, put a dash of evo oil and a well-chopped clove of garlic, and if you like, some chili pepper, and fry for a moment, and ..
Add the whole broccoli and the cream, mix well.
Move on to the couscous. In a bowl, put the couscous, add 1 tablespoon of evo oil and a pinch of salt, and mix well.
Pour 300 g of broccoli cooking water over the couscous, mix and cover with plastic wrap.
Let it rest for 5 minutes.
After the time has passed, use a fork to “fluff” the couscous.
Spread it out on a serving plate and cover it with the freshly sautéed vegetables, and serve.
The Vegan Broccoli Couscous Recipe is ready.