Couscous With Bread Roll And Spinach Quiche/baked Vegetable Dish Recipe

Name: Couscous With Bread Roll And Spinach Quiche/baked Vegetable Dish
Prep time: 15 minutes
Cook time: 45 minutes
Yield: 1
Cuisine: International
Ingredients: couscous: 175g; vegetables (carrots and peas): 40g; bread roll: 60g; spinach: 60g; cheese: 25g; egg: 60g; milk or cream: 25g; flour: 40g; butter or oil: 15g

couscous vegetables (carrots and peas)bread roll spinach cheese egg milk or cream flour butter or oil vegetarian lunch dinner

This wholesome and satisfying meal consists of a blend of flavors and textures that cater to those who appreciate a hearty and nutritious dining experience. Ideal for lunch or dinner, the meal's components - couscous, a bread roll, and a delightful spinach and cheese quiche (or similar baked vegetable dish) - come together to offer a well-balanced diet. The inclusion of grains, vegetables, and dairy provides a rich source of essential nutrients, making it a meal that not only pleases the palate but also contributes to a healthy lifestyle.

Couscous with bread roll and spinach quiche/baked vegetable dish

🌎 International: Main Course

🔥 Calories 700kcal
🍗 Protein 25g
🍚 Carbs 110g
🧈 Fat 25g

🥗 Ingredients:

couscous (175g)
vegetables (carrots and peas) (40g)
bread roll (60g)
spinach (60g)
cheese (25g)
egg (60g)
milk or cream (25g)
flour (40g)
butter or oil (15g)

🍳 How to cook (1 serving):

Cooking Time: 45 minutesPreperation Time: 15 minutes

Couscous Preparation

Start by boiling water or broth in a saucepan. Once boiling, remove from heat and stir in the couscous. Cover and let it sit for 5 minutes, then fluff with a fork. For added flavor, mix in lightly sautéed carrots and peas.

Spinach Quiche/Baked Vegetable Dish

Begin with preheating your oven to 375°F (190°C). In a bowl, mix spinach, grated cheese, beaten eggs, and milk or cream. Season with salt, pepper, and any preferred herbs. Pour the mixture into a pie dish or quiche pan. Bake for 35-45 minutes or until the mixture is set and the top is golden brown.

Bread Roll

Bake a pre-prepared bread roll in the oven at 180°C (350°F) for about 10 minutes or until it's warm and slightly crispy on the outside.

⭐️ Nutrition facts:

This meal is balanced in macros, providing a good mix of proteins (20-30 grams), carbs (100-120 grams), and fats (20-30 grams), totaling approximately 600-800 kcal. It includes a variety of ingredients such as couscous, vegetables, spinach, cheese, egg, and milk that contribute to its nutritional value.