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Spinach, Tomato & Onion Couscous

 
One serving costs about $3.16 One serving costs about $3.16

$3.16 per serving

8 people like this recipe

8 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

3 vegetarian,healthy,lacto ovo vegetarian lunch,main course,main dish,dinner
spoonacular Score:91%

Spoonacular Score: 91%

 

Spinach, Tomato & Onion Couscous might be just the main course you are searching for. Watching your figure? This vegetarian recipe has 555 calories, 19g of protein, and 24g of fat per serving. This recipe serves 3 and costs $3.16 per serving. If you have salt, olive oil, onion, and a few other ingredients on hand, you can make it. To use up the pine nuts you could follow this main course with the Pear Cake with Pine Nuts as a dessert. From preparation to the plate, this recipe takes approximately 45 minutes. 8 people have tried and liked this recipe. All things considered, we decided this recipe deserves a spoonacular score of 92%. This score is spectacular. Try Roasted Garlic Couscous with Tomatoes, Dill, Onion, and Spinach, Lamb Chops with Spinach Tomato Couscous, and Fetan and Green Onion Couscous Cakes over Tomato-Olive Salad for similar recipes.

Ingredients

Servings:
0.5 cup
0.5 cup feta
feta
2 Tbsps
2 Tbsps olive oil
olive oil
0.25 cup
0.25 cup pine nuts
pine nuts
1 small
1 small red onion
red onion
0.25 tsps
0.25 tsps salt
salt
5 cups
5 cups fresh spinach
fresh spinach
0.5 pound
0.5 pound tomatoes
tomatoes
1.5 cups
1.5 cups water
water
1 cup
1 cup whole-wheat couscous
whole-wheat couscous
0.5 cup feta
0.5 cup
feta
2 Tbsps olive oil
2 Tbsps
olive oil
0.25 cup pine nuts
0.25 cup
pine nuts
1 small red onion
1 small
red onion
0.25 tsps salt
0.25 tsps
salt
5 cups fresh spinach
5 cups
fresh spinach
0.5 pound tomatoes
0.5 pound
tomatoes
1.5 cups water
1.5 cups
water
1 cup whole-wheat couscous
1 cup
whole-wheat couscous

Equipment

bowl
bowl
frying pan
frying pan
pot
pot
bowl
bowl
frying pan
frying pan
pot
pot


Instructions

  1. Bring the water, along with half the salt, to a boil in a small pan. Once boiling, add the couscous, stir and cover with a lid. Remove the pot from the heat, and allow it to sit for the 5 to 7 minutes it takes to cook the vegetables.
  2. Heat a large pan over medium-high heat and add the 2 tablespoons of olive oil. Once the oil is hot, add the onions and saut until they begin to brown. Add the tomatoes and remaining salt and saut until they begin to wilt, about 20 to 30 seconds. Add the spinach and saut just until it wilts but remains bright green. Finally, stir the pine nuts into the vegetable mixture and remove the pan from the heat. Season with salt and pepper to taste.
  3. Pour the couscous into a large bowl, add the sauted vegetables along with the crumbled feta and toss everything together. Top with the extra crumbled feta and enjoy while hot.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.16
Ingredient
½ cups feta
2 tablespoons olive oil
¼ cups pine nuts
1 small red onion
5 cups fresh spinach
½ pounds tomatoes
1 cup whole-wheat couscous
Price
$1.77
$0.33
$1.81
$0.37
$1.34
$0.67
$3.20
$9.48

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • Pine nuts are pretty expensive. If you're on a budget, you might try substituting other nuts or seeds, such as walnuts or sunflower seeds.

Cooking Tips

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
554k Calories
18g Protein
24g Total Fat
75g Carbs
56% Health Score
Limit These
Calories
554k
28%

Fat
24g
37%

  Saturated Fat
5g
35%

Carbohydrates
75g
25%

  Sugar
6g
7%

Cholesterol
22mg
7%

Sodium
523mg
23%

Get Enough Of These
Protein
18g
37%

Vitamin K
259µg
247%

Vitamin A
5427IU
109%

Manganese
1mg
79%

Fiber
9g
40%

Vitamin C
27mg
33%

Folate
127µg
32%

Iron
4mg
28%

Vitamin E
3mg
26%

Calcium
221mg
22%

Magnesium
85mg
21%

Vitamin B2
0.36mg
21%

Phosphorus
202mg
20%

Potassium
594mg
17%

Vitamin B6
0.32mg
16%

Copper
0.3mg
15%

Zinc
1mg
13%

Vitamin B1
0.16mg
11%

Vitamin B3
1mg
8%

Vitamin B12
0.42µg
7%

Selenium
4µg
6%

Vitamin B5
0.42mg
4%

covered percent of daily need

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