Recipes · Moroccan · Main Courses
Seffa (Sweet Couscous with Almonds and Raisins)
One serving has 604 kcal and 15 g protein, and at least a fifth of a woman's daily need of manganese (58%), copper (46%), phosphorus (37%), riboflavin (31%), magnesium (28%) and vitamin E (28%). Ready in 35 minutes.
.jpg){kind=link}
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (285 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten, nut, sulphite
Ingredients
- 80 g Couscous
- 15 g Butter, unsalted
- 15 g Almonds
- 15 g Raisins, golden
- 10 g Sugar, powdered
- 0.3 g Cinnamon
- 110 g Water
- 40 g Milk, whole
Method
- Steam or prepare the couscous according to the usual method: pour the boiling water over it, cover, and let it steam for 5 minutes, then fluff with a fork and stir in half the butter.
- Toast the almonds in a dry pan for 3-4 minutes until golden, then roughly chop them.
- Steam the couscous a second time if you want extra-light grains: fluff again, drizzle with a little water, and steam over simmering water for 10 minutes, covered.
- Mound the couscous on a platter, dust generously with powdered sugar and cinnamon in rings or crisscross patterns, and scatter with the toasted almonds and raisins.
- Warm the milk and melt in the remaining butter, and serve alongside for pouring over each portion at the table.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 604 kcal | 29% |
| Carbohydrates | 89.3 g | |
| Water | 157 mL | |
| Fiber | 6.5 g | 22% |
| Protein | 15.3 g | 32% |
| Tryptophan | 0.18 g | |
| Threonine | 0.42 g | |
| Isoleucine | 0.58 g | |
| Leucine | 1.1 g | |
| Lysine | 0.4 g | |
| Methionine | 0.22 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 0.74 g | |
| Tyrosine | 0.41 g | |
| Valine | 0.66 g | |
| Histidine | 0.33 g | |
| Fat | 21.5 g | |
| Monounsaturated | 8.7 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.4 g | |
| Saturated | 9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 36.3 mg | |
| Calcium | 124 mg | 12% |
| Copper | 0.41 mg | 46% |
| Iron | 1.6 mg | 9% |
| Magnesium | 86.5 mg | 28% |
| Manganese | 1 mg | 58% |
| Phosphorus | 261 mg | 37% |
| Potassium | 413 mg | 9% |
| Selenium | 2.4 µg | 4% |
| Sodium | 35.2 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 25% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 25.5 µg | 6% |
| Cobalamin (vitamin B12) | 0.21 µg | 9% |
| Choline | 18.1 mg | 4% |
| Vitamin A | 121 µg | 17% |
| Vitamin C | 0.49 mg | 1% |
| Vitamin D (D2 + D3) | 20.4 IU | 3% |
| Vitamin E | 4.3 mg | 28% |
| Vitamin K | 1.8 µg | 2% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.