- 3 tablespoons olive oil (2 tbsps + 1 tbsp)
- 1 onion
- 1 clove of garlic
- 1 yellow bell pepper
- 1 red bell pepper
- 2 tablespoons ginger, grated
- 250 g orange juice
- 400 g water
- 250 g couscous
- 200 g hazelnuts
- ¼ bunch parsley
- 5 sprigs of chives
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- Place a pot over medium heat and add 2 tablespoons of olive oil.
- Finely chop the onion and garlic.
- Chop the bell peppers into little pieces and grate the ginger.
- Add them to the pot along with the vegetables and sauté for 8-
- 10 minutes, until they soften. Stir with a wooden spoon.
- Add the orange juice and simmer for 10 minutes until the juice evaporates.
- Add the water and boil for about 4-5 minutes.
- Remove pot from heat and add 1 tablespoon of olive oil, the couscous, salt and pepper.
- Cover with lid and let it rest for 15 minutes.
- Then, stir with a spoon to fluff up the couscous.
- Finely chop the parsley, chives and hazelnuts
- Add them to the couscous, season to taste and serve.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.