Recipes · Israeli · Side Dishes
Israeli Couscous (Toasted Pasta Pearl Pilaf)
One serving has 347 kcal and 10 g protein, and at least a fifth of a woman's daily need of vitamin K (97%), selenium (81%), thiamin (60%), folate (44%), manganese (39%) and niacin (38%). Ready in 20 minutes.
- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (253 g)
- Difficulty: Easy
- Diets: Dairy-free
- Contains: celery, gluten, poultry
Ingredients
- 70 g Pasta, dry
- 20 g Onions, raw
- 100 g Chicken broth
- 50 g Water
- 8 g Olive oil
- 5 g Parsley, fresh
- 0.1 g Black pepper
Method
- Heat the oil in a saucepan and sauté the chopped onion for 3-4 minutes until softened and translucent.
- Add the dry pasta pearls, a stand-in for Israeli ptitim and similar in size to orzo, and toast, stirring, for 2-3 minutes until lightly golden.
- Pour in the chicken broth and water, add the pepper, and bring to a boil.
- Reduce the heat, cover, and simmer for 10-12 minutes until the pasta is tender and most of the liquid is absorbed, stirring once or twice.
- Fluff with a fork, stir in the chopped parsley, and serve warm as a side dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 347 kcal | 16% |
| Carbohydrates | 55 g | |
| Water | 177 mL | |
| Fiber | 2.8 g | 9% |
| Protein | 10.2 g | 21% |
| Tryptophan | 0.13 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.37 g | |
| Leucine | 0.71 g | |
| Lysine | 0.23 g | |
| Methionine | 0.11 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.48 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.42 g | |
| Histidine | 0.21 g | |
| Fat | 9.3 g | |
| Monounsaturated | 6 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 1.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 2 mg | |
| Calcium | 32.2 mg | 3% |
| Copper | 0.24 mg | 27% |
| Iron | 2.8 mg | 16% |
| Magnesium | 43.3 mg | 14% |
| Manganese | 0.7 mg | 39% |
| Phosphorus | 145 mg | 21% |
| Potassium | 232 mg | 5% |
| Selenium | 44.8 µg | 81% |
| Sodium | 381 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.66 mg | 60% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 5.3 mg | 38% |
| Pantothenic acid (vitamin B5) | 0.35 mg | 7% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 177 µg | 44% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 13.5 mg | 3% |
| Vitamin A | 21.1 µg | 3% |
| Vitamin C | 8.1 mg | 11% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 87.1 µg | 97% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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