An everyday dish for 2, ready in 20 minutes, around $1.21 a serving. People actually plan it with Popotam, and it's in season in October.
Peel the carrots and the zucchini, then cut them into small 1 cm cubes. Keep the zucchini skin on if it's thin and tender.
In the nonstick skillet, heat the oil over medium heat. Add the carrot and zucchini cubes and cook for 5 min, stirring now and then.
Add the crushed tomatoes to the skillet with the vegetables. Add the cumin and a pinch of salt. Stir well and let it simmer over low heat for 5 min.
In the saucepan, bring 300 ml of water to a boil. Once the water is simmering, add the couscous, cover and take it off the heat. Let it rest for 5 min without touching it.
Drain the chickpeas and add them to the skillet with the vegetables and tomatoes. Warm them over low heat for 2 min.
Spoon the contents of the skillet over the couscous in the saucepan. Gently stir with the wooden spoon to spread the flavors.
Cover the saucepan again and let the couscous rest for 3 min so it soaks up the flavors of the vegetables and chickpeas.
One serving has about 646 kcal. 63% comes from carbs, 15% from protein and 17% from fat.
| Energy | 646 kcal |
| Protein | 23.9 g |
| Carbs | 102.2 g |
| of which sugars | 11.5 g |
| Fat | 12.1 g |
| of which saturated fat | 1.6 g |
| Fiber | 16.2 g |
| Salt | 1.1 g |
Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.
About $1.21 a serving, adding up the average prices of the ingredients you need to buy.
Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.
2 days in the fridge, in a closed container, once cooled within two hours. After that, into the freezer it goes.
Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.
Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.
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