14 Ingredients
  • 2 tablespoon extra-virgin olive oil
  • 1 bay leaf, fresh or dried
  • 1 medium onion, chopped
  • 1/4 zucchini, diced
  • 1/4 yellow squash, diced
  • Salt and pepper
  • 1/2 cup canned pumpkin
  • 4 cups chicken or vegetable broth
  • 1 1/2 teaspoons ground cumin, half a palm full
  • 1 teaspoon coriander seeds, 1 /3 palm full
  • 2 1/4 cups couscous
  • 1 vine ripe plum tomato, seeded and finely chopped
  • 2 tablespoons each chopped cilantro and flat-leaf parsley
  • Mediterranean flat bread, for passing
Nutrition
473
24% daily value
4 servings
                                       
                                            dairy-​free
     

Fat

12% 8

Saturated

6% 1

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 1

Carbs

29% 86

Carbs (net)

- 78

Fiber

31% 8

Sugars

- 3

Sugars, added

- 0

Protein

28% 14

Cholesterol

0% 0

Sodium

44% 1044

Calcium

8% 80

Magnesium

18% 76

Potassium

10% 490

Iron

16% 3

Zinc

10% 1

Phosphorus

30% 213

Vitamin A

30% 270

Vitamin C

16% 14

Thiamin (B1)

20% 0

Riboflavin (B2)

10% 0

Niacin (B3)

25% 4

Vitamin B6

19% 0

Folate equivalent (total)

11% 43

Folate (food)

- 43

Folic acid

- 0

Vitamin B12

0% 0

Vitamin D

0% 0

Vitamin E

10% 1

Vitamin K

41% 49

Sugar alcohols

- 0

Water

- 339
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