Hearty fried potatoes with fried egg
Thoroughly wash the potatoes, brush if necessary. Put potatoes in a saucepan and fill with water until potatoes are covered. Add salt to the water. Cover the...
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Couscous with vegetables, harissa and tofu
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Preparation time:
30 min
Difficulty level:
Simple
Portion:
1
Nutritional values:
612
Calories
65 g
Carbohydrates
25 g
Protein
23 g
Fat
Ingredients:
 | Carrots, carrots (fresh) | 1 (60 g) |
 | Bell pepper (red, fresh) | 1 (150 g) |
 | Olive oil | 1 Teaspoon |
 | Broccoli (fresh) | ¼ (125 g) |
 | Water (still) | 100 ml |
 | Garlic (fresh) | ¾ (2 g) |
 | Salt, table salt, sea salt | 1 Pinch(s) |
 | Pepper (black) | 1 Pinch(s) |
 | Curry powder | ½ Teaspoon |
 | Peas (green, frozen) | 40 g |
 | Tofu (natural) | 50 g |
 | Vegetable broth | 1 Tablespoon |
 | Couscous, couscous | 50 g |
 | Spring onions, scallions (fresh) | 1 (46 g) |
 | Harissa spice paste | ½ Tablespoon |
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Preparation:
Step 1:
Wash and clean broccoli. Cut off the thick stem, peel and cut into 1 cm cubes. Divide remaining broccoli into florets. Quarter the peppers, remove the seeds, wash and dice 1 cm. Wash, peel and cut the carrot into 5 mm cubes. Peel and finely chop the garlic.Tofu cut into slices.
Step 2:
Heat half the oil in a frying pan. Steam broccoli, bell bell pepper, carrots and garlic over medium heat for about 5 minutes. Add peas, curry and harissa. Season with salt and pepper.
Step 3:
Add broth, bring to a boil and cook for 1 minute. Sprinkle in the couscous, stir and bring everything to the boil briefly. Cover and leave to swell on the turned off stove top for 5 minutes.
Step 4:
In the meantime, fry the tofu in a separate pan with the remaining oil on all sides. Wash and clean the spring onions and cut into fine rings. At the end of cooking time, loosen couscous slightly with a fork. Sprinkle the pan dough with the tofu and spring onion and serve.
Macronutrient distribution:
The recipe Couscous with vegetables, harissa and tofu is composed of the following macronutrients.
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Kitchen utensils needed:
Coated pan
Cutting board
Fork
Kitchen knife
Peeler
Stove
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