Recipes · Tunisian · Desserts
Mesfouf (Sweet Couscous with Dates)
One serving has 459 kcal and 11 g protein, and at least a fifth of a woman's daily need of manganese (42%), copper (39%), phosphorus (27%), riboflavin (23%), magnesium (22%) and pantothenic acid (20%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (208 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten, nut
Ingredients
- 50 g Couscous
- 60 g Water
- 10 g Butter, unsalted
- 20 g Dates
- 10 g Raisins
- 10 g Almonds
- 8 g Sugar
- 0.3 g Cinnamon
- 40 g Milk, whole
Method
- Pour the boiling water over the couscous, cover and let stand 5 minutes, then fluff with a fork and work in the butter with your fingers until light and grain-separated.
- Steam the couscous over simmering water (or microwave, covered) for 10 minutes to heat through and soften further.
- Stir in the chopped dates, raisins, chopped almonds, sugar and cinnamon.
- Pile into a bowl and warm the milk.
- Pour the warm milk over the couscous just before serving, or serve it on the side to pour to taste.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 459 kcal | 22% |
| Carbohydrates | 74 g | |
| Water | 107 mL | |
| Fiber | 5.7 g | 19% |
| Protein | 10.5 g | 22% |
| Tryptophan | 0.12 g | |
| Threonine | 0.29 g | |
| Isoleucine | 0.4 g | |
| Leucine | 0.73 g | |
| Lysine | 0.3 g | |
| Methionine | 0.15 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.5 g | |
| Tyrosine | 0.28 g | |
| Valine | 0.46 g | |
| Histidine | 0.23 g | |
| Fat | 14.8 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 6.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 25.5 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.35 mg | 39% |
| Iron | 1.3 mg | 7% |
| Magnesium | 68.4 mg | 22% |
| Manganese | 0.75 mg | 42% |
| Phosphorus | 191 mg | 27% |
| Potassium | 427 mg | 9% |
| Selenium | 2.1 µg | 4% |
| Sodium | 28.7 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.99 mg | 20% |
| Pyridoxine (vitamin B6) | 0.15 mg | 12% |
| Folate (vitamin B9) | 20.2 µg | 5% |
| Cobalamin (vitamin B12) | 0.2 µg | 8% |
| Choline | 15.9 mg | 4% |
| Vitamin A | 88.3 µg | 13% |
| Vitamin C | 0.24 mg | 0% |
| Vitamin D (D2 + D3) | 20.4 IU | 3% |
| Vitamin E | 2.8 mg | 19% |
| 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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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