Healthy Recipes

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Couscous with Legumes

How to Cook Couscous
Couscous Legumes
Serves 8
This is one of the Berberian new year recipes In Algeria COUSCOUS with legumes, healthy, low in fat and high in vitamins
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Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr 10 min
Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr 10 min
365 calories
64 g
4 g
5 g
17 g
1 g
212 g
400 g
4 g
0 g
3 g
Nutrition Facts
Serving Size
212g
Servings
8
Amount Per Serving
Calories 365
Calories from Fat 44
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 4mg
1%
Sodium 400mg
17%
Total Carbohydrates 64g
21%
Dietary Fiber 12g
48%
Sugars 4g
Protein 17g
Vitamin A
61%
Vitamin C
13%
Calcium
7%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 2 cup couscous
  2. 1 large onion, chopped
  3. 2 tomatoes, chopped
  4. 2 carrots cut into batons
  5. 1 cup dried fava beans, soaked overnight
  6. 1 canned chickpeas in water
  7. 1 canned corns in water
  8. ½ cup brown lentils
  9. 1 tablespoon ghee
  10. 1 tablespoon of extra virgin olive oil
  11. 1 tablespoon tomato paste
  12. 1 tablepoon Ras el hanout
  13. 1 teaspoon salt
  14. 1 teaspoon black pepper
  15. 1 teaspoon paprika
  16. 1 teaspoon cumin
  17. 1 stalk of celery, diced
Instructions
  1. Wash the Couscous, drain and let it set for 5 mins, meanwhile bring a water to boil in stock pan, add couscous to steamer insert and steam for 15 mins.
  2. Place another stock pan on stove over medium heat, add the olive oil, sauté onion for 5 mins then add tomatoes stirring regularly, for about 6 mins until softened, add spices, salt, pepper, lentils and fava beans, stir for 2 mins, add water and cook for 40 mins then add carrots, celery, corns and chickpeas, for the last 15 to 20 minutes and cook until tender or desired consistency, season with salt and pepper to taste, if desired.
  3. After 15 mins of steaming couscous flip it into a large dish and put 2 splashes of salted water, let it set for 5 mins and steam again for another 15 mins.
  4. Remove the couscous from steamer add ghee into it mix well and VOILA ready to serve.
  5. Serve the couscous topped with legumes.
beta
calories
365
fat
5g
protein
17g
carbs
64g
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Baked Salmon Fillet

Baked Salmon Fillets Recipe

Baked Salmon Fillets Recipe with Potatoes
Serves 4
Have no idea what to cook on a busy day? you will love this salmon recipe perfect for weeknights, so shake up your dinner table and make your own healthy and easy baked salmon.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
901 calories
70 g
205 g
23 g
100 g
4 g
768 g
944 g
3 g
0 g
12 g
Nutrition Facts
Serving Size
768g
Servings
4
Amount Per Serving
Calories 901
Calories from Fat 210
% Daily Value *
Total Fat 23g
36%
Saturated Fat 4g
21%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 8g
Cholesterol 205mg
68%
Sodium 944mg
39%
Total Carbohydrates 70g
23%
Dietary Fiber 6g
22%
Sugars 3g
Protein 100g
Vitamin A
10%
Vitamin C
54%
Calcium
9%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 6 pink salmon fillets.
  2. 4 large potatoes.
  3. 1 teaspoon ground pepper.
  4. 1 teaspoon sea salt.
  5. 1 teaspoon garlic powder.
  6. 1 fresh squeezed lemon juice.
  7. 1 tablespoon extra-virgin olive oil.
Instructions
  1. Preheat the oven to 175°
  2. Cut the potatoes into large chunks and bring them to boil in a large pan for 4 mins, drain and generously sprinkle with sea salt and pepper.
  3. Meanwhile, in a small bowl mix the spices, lemon juice and olive oil and rub the Salmon fillets both sides.
  4. Arrange the Salmon fillets (skin-side down) and Potatoes on baking tray, bake for 20 minutes.
  5. Serve with salad.
beta
calories
901
fat
23g
protein
100g
carbs
70g
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shorbet frik freekeh soup

Shorbet Freek (GreenWeat Soup)

Shorbet Freek
Serves 6
Shorbet Freek or Shorbet Freekeh is a common soup in north of Algeria and Tunisia, in this recipe we will make green-wheat soup, winter soup recipe on table in no time.
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Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
201 calories
15 g
35 g
9 g
15 g
2 g
270 g
1327 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
270g
Servings
6
Amount Per Serving
Calories 201
Calories from Fat 83
% Daily Value *
Total Fat 9g
14%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 35mg
12%
Sodium 1327mg
55%
Total Carbohydrates 15g
5%
Dietary Fiber 1g
4%
Sugars 2g
Protein 15g
Vitamin A
6%
Vitamin C
6%
Calcium
5%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 8 ounces lamb meat.
  2. 1 large onion, chopped.
  3. 2 tablespoons Olive oil.
  4. 2 tablespoons tomato purée.
  5. 1 canned chickpeas in water (precooked).
  6. 4 tablespoons vermicelli tagliati
  7. 4 tablespoons freek (greenweat)
  8. 1 Celery leafstalk
  9. Handful of fresh coriander, chopped.
  10. 1 tablespoon coriander powder.
  11. 1 tablespoon salt.
  12. 1 tablespoon pepper.
  13. 3-4 cups of hot water.
Instructions
  1. In a pressure-cooker sauté the onion in olive oil over low-medium heat, until translucent, add meat and spices, stir and combine to coat, cover and let cook for 3 mins, pour in hot water followed by chopped coriander, celery rib, tomato purée and bring to simmer.
  2. Cover the pressure-cooker and cook the meat for 30 mins or until tender.
  3. Uncover the pressure-cooker, and add in the chickpeas, Freek, and pasta (Vermicelli tagliati), cook for 10 mins.
  4. Garnish the soup with fresh chopped coriander and a squeeze of lemon juice.
beta
calories
201
fat
9g
protein
15g
carbs
15g
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Egg chicken Muffins

Egg Muffins with Chicken Mortadella

Egg Muffins with Chicken Mortadella
Serves 10
Enjoy this nutritious morning recipe idea, hearty healthy egg muffins great for breakfast.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
187 calories
1 g
220 g
13 g
16 g
6 g
91 g
172 g
1 g
0 g
6 g
Nutrition Facts
Serving Size
91g
Servings
10
Amount Per Serving
Calories 187
Calories from Fat 114
% Daily Value *
Total Fat 13g
20%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 220mg
73%
Sodium 172mg
7%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
1%
Sugars 1g
Protein 16g
Vitamin A
13%
Vitamin C
9%
Calcium
26%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 10 large eggs
  2. 100 g chicken mortadella with garlic sausages (about 10 pieces Ready to Eat)
  3. Handful of fresh basil
  4. ¼ cup tomatoes chopped
  5. ¼ cup bell pepper chopped
  6. Grated Gruyère cheese
  7. Salt and Pepper to taste
Instructions
  1. Preheat the oven to 180°C, grease the muffins tray and set aside.
  2. In a large bowl, beat the eggs, mix in the pepper, tomatoes add the cheese, basil and the mortadella season with black pepper and salt to taste.
  3. Spoon the egg mixture evenly into the greased muffin tin and bake for 20 mins or until the muffins are set in the middle.
  4. Garnish with tomato wedges or basil.
beta
calories
187
fat
13g
protein
16g
carbs
1g
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Crepes with nutella

Nutella Crepes

Nutella Crepes
Serves 8
Delicious pancake French-style Nutella Crêpes, easy to make and satisfy your picky eaters at home
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
188 calories
28 g
52 g
5 g
7 g
4 g
111 g
70 g
8 g
0 g
1 g
Nutrition Facts
Serving Size
111g
Servings
8
Amount Per Serving
Calories 188
Calories from Fat 48
% Daily Value *
Total Fat 5g
8%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 52mg
17%
Sodium 70mg
3%
Total Carbohydrates 28g
9%
Dietary Fiber 1g
5%
Sugars 8g
Protein 7g
Vitamin A
4%
Vitamin C
0%
Calcium
10%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 200g all purpose flour
  2. 2 eggs
  3. 70g Nutella
  4. 500 ml milk
  5. 1 pinch of salt
Instructions
  1. In a large bowl, whisk the flour, salt, eggs and nutella, Pour the milk and whisk vigorously until no lumps remain, give the batter a rest.
  2. Heat a non-stick pan over medium hight heat, and using the soup ladle pour some amount of the batter, swirl to completely cover the pan bottom, cook for 40 seconds or until ready to be flipped over and golden underneath, flip the crepes other side and cook for another 20 seconds, transfer it onto a plate and continue with the rest of the batter.
  3. Serve with Tea and jam or honey.
beta
calories
188
fat
5g
protein
7g
carbs
28g
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Tandouri Chicken Roasted

Tandoori Chicken with Sweet Potatoes

Tandoori Chicken with Sweet Potatoes
Serves 6
For a healthy week night dinner try this roasted chicken with tandoori masala and sweet-potatoes.
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Prep Time
4 hr
Cook Time
30 min
Total Time
4 hr 30 min
Prep Time
4 hr
Cook Time
30 min
Total Time
4 hr 30 min
111 calories
5 g
22 g
7 g
8 g
1 g
50 g
58 g
1 g
0 g
5 g
Nutrition Facts
Serving Size
50g
Servings
6
Amount Per Serving
Calories 111
Calories from Fat 63
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 22mg
7%
Sodium 58mg
2%
Total Carbohydrates 5g
2%
Dietary Fiber 2g
9%
Sugars 1g
Protein 8g
Vitamin A
15%
Vitamin C
13%
Calcium
3%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Whole chicken skinless.
  2. 2 tablespoon olive oil.
  3. fresh squeezed 1 whole lemon juice.
  4. 3 large sweet-potatoes cut into cubes.
Tandoori Masala
  1. ½ teaspoon nutmeg powder
  2. 1 teaspoon mace powder
  3. 1 teaspoon cardamom powder
  4. 1 teaspoon kashmiri chilli powder
  5. 1 teaspoon fenugreek powder
  6. 1 teaspoon ginger powder
  7. 1 teaspoon cinnamon powder
  8. 1 teaspoon cloves powder
  9. 1 teaspoon garlic powder
  10. 2 tablespoon Coriander powder
  11. 1 tablespoon paprika powder
  12. 1 ½ tablespoon Cumin powder
  13. Salt and Pepper to taste
Instructions
  1. Combine all of the spices in a small bowl together, use about 2 tablespoons of masala and store the remaining in an airtight container until needed.
  2. Make deep slashes into the chicken breast, and cuts in the thighs and drumsticks.
  3. Mix olive oil, lemon juice to the 2 tablespoons of the masala and rub into the slashes and chicken skin, wrap the chicken in plastic wrap tightly and refrigerate for at least 4 hours.
  4. Preheat the oven to 250°C.
  5. Add the sweet-potatoes cubes to a microwave safe bowl and steam for 2 mins, drizzle with olive oil and season with salt and pepper.
  6. Place the chicken in the roasting pan breast-side up and bake for 20 minutes, then lower the oven to 200°C, arrange the sweet-potatoes around the bird and bake for 10 mins turning them in the pan once or twice, until well cooked.
beta
calories
111
fat
7g
protein
8g
carbs
5g
more
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Roasted Chicken Thighs and Legs with Vegetables

Roasted Chicken Thighs and Legs with Vegetables
Serves 4
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Prep Time
15 min
Total Time
1 hr
Prep Time
15 min
Total Time
1 hr
665 calories
53 g
306 g
23 g
61 g
6 g
578 g
510 g
4 g
0 g
14 g
Nutrition Facts
Serving Size
578g
Servings
4
Amount Per Serving
Calories 665
Calories from Fat 202
% Daily Value *
Total Fat 23g
35%
Saturated Fat 6g
29%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 10g
Cholesterol 306mg
102%
Sodium 510mg
21%
Total Carbohydrates 53g
18%
Dietary Fiber 5g
18%
Sugars 4g
Protein 61g
Vitamin A
13%
Vitamin C
42%
Calcium
7%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 2 pounds bone-in, skin-on chicken thighs, approx 6 pieces.
  2. 3 large potatoes, sliced into half-inch thick slices.
  3. 1 1/2 cup of cherry tomatoes, halved.
  4. 1 whole garlic bulb, cloves separated not peeled.
  5. 1 tablespoon extra virgin olive oil.
  6. 1/2 tablespoons balsamic vinegar.
  7. 1/2 teaspoon sea salt.
  8. Pepper to taste.
  9. Spring of fresh rosemary.
Instructions
  1. Preheat the oven at 200°.
  2. Steam the potatoes first: add potato slices into a steamer basket, in a large pan pour water and place the basket and bring it to boil.
  3. Arrange the chicken thighs on the bottom of a baking tray lay chopped rosemary over and season to taste, drizzle with some balsamic vinegar and olive oil; cover the tray with foil, and roast for about 20 mins or until chicken is cooked through.
  4. Let the chicken rest on another plate, place the steamed potato, cherry tomatoes and garlic on the baking dish, season and drizzle with remaining of olive oil and balsamic vinegar and arrange the chicken on top, bake uncovered for 20 minutes or until the chicken is crisp on the top and potatoes well brown.
  5. Bon appétit
beta
calories
665
fat
23g
protein
61g
carbs
53g
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Hummus-Houmous

Basic Houmous Recipe

Basic Houmous Recipe
Serves 4
Have you ever tried to make the chickpeas dip at home?...Yummy ... yes... I am talking about Hummus... First thing let me define hummus... literally translates to chickpeas from Arabic and it is one of the simplest, easiest, quickest, tastiest starter to make...In fact this dip is called hummus bi tahina which means chickpeas with tahini. You can include hummus into your diet plans for weight loss, because it's reach in protein and it can help fight hunger during the day.
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Prep Time
20 min
Total Time
20 min
Prep Time
20 min
Total Time
20 min
543 calories
63 g
0 g
25 g
20 g
3 g
138 g
67 g
11 g
0 g
20 g
Nutrition Facts
Serving Size
138g
Servings
4
Amount Per Serving
Calories 543
Calories from Fat 220
% Daily Value *
Total Fat 25g
39%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 15g
Cholesterol 0mg
0%
Sodium 67mg
3%
Total Carbohydrates 63g
21%
Dietary Fiber 18g
72%
Sugars 11g
Protein 20g
Vitamin A
1%
Vitamin C
14%
Calcium
14%
Iron
39%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 2 cups of boiled chickpeas reserve the liquid about 10 tbsp
  2. 8 tsp tahina (tahini) paste
  3. 1/3 cup olive oil
  4. 1/4 cup lemon juice
  5. 2 garlic cloves, minced
  6. Salt to taste
  7. Decoration:(optional)
  8. Seeds:- brown/white sesame seeds, sunflower seeds, linseed, nigella seeds.
  9. Handful basil leaves.
  10. Olive oil.
Instructions
  1. Mix the ingredients chickpeas, tahina, lemon juice, minced garlic, and salt using food processor, thin with 10 tbsp of reserved water (if needed) and pour in the olive oil slowly while it runs until combined and smooth.
  2. Place into serving plates and decorate with seeds and basil.
  3. Drizzle with some olive oil and serve as starter or snack, Enjoy.
beta
calories
543
fat
25g
protein
20g
carbs
63g
more
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Green Leaves and Beets Radish Salad

Lettuce and Beets Radish Salad

Lettuce and Beets Radish Salad
Serves 6
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Prep Time
20 min
Total Time
20 min
Prep Time
20 min
Total Time
20 min
105 calories
11 g
0 g
7 g
2 g
1 g
146 g
101 g
6 g
0 g
6 g
Nutrition Facts
Serving Size
146g
Servings
6
Amount Per Serving
Calories 105
Calories from Fat 62
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 101mg
4%
Total Carbohydrates 11g
4%
Dietary Fiber 3g
14%
Sugars 6g
Protein 2g
Vitamin A
1%
Vitamin C
37%
Calcium
3%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 butterhead lettuce, leaves separated
  2. 1 pound beetroots scrubbed, peeled, sliced and stimmed
  3. 2 cups of radish sliced
  4. small handful lemon balm leaves
Dressing
  1. 3 tablespoons extra virgin olive oil
  2. Freshley skweezed 1 lemon
  3. Salt to taste
Instructions
  1. Prepare dressing in a small bowl and in another one mix the beets and radish slices with half of the dressing.
  2. Place the green leaves ( lettuce and lemon balm) on serving dishes and top with beets and radish and drizzle with the remaining dressing.
  3. Serve with seafood or poultry.
  4. Enjoy.
beta
calories
105
fat
7g
protein
2g
carbs
11g
more
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baked sea bream fish with vegetables

Baked Sea Bream with Veggies

Baked Sea Bream with Veggies
Serves 3
Fish is the world's best source of Omega 3 and prapring it in healthy way is one of the tricks that helps you lose weight in a few months if you include it in your diet this is one of the fish healthy recipes ALGERIAN-Style with a cocktail of veggies .
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
433 calories
81 g
0 g
10 g
10 g
1 g
570 g
99 g
9 g
0 g
8 g
Nutrition Facts
Serving Size
570g
Servings
3
Amount Per Serving
Calories 433
Calories from Fat 86
% Daily Value *
Total Fat 10g
15%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 99mg
4%
Total Carbohydrates 81g
27%
Dietary Fiber 8g
32%
Sugars 9g
Protein 10g
Vitamin A
22%
Vitamin C
78%
Calcium
9%
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 3 whole sea bream, cleaned and slashed with knife both sides (optional)
  2. 3 large potatoes, cut into widgets
  3. 200g cherry tomatoes, halved
  4. 2 large onion, sliced
  5. 1 garlic bulb (head)
  6. 1 tsp chilli flakes
  7. 2 tbsp olive oil
  8. 1/4 cup lemon juice
  9. Handful of fresh parsley, chopped
  10. Sea salt and pepper to taste
Instructions
  1. First prepare the fish marinade, in a large bowl mince two cloves of garlic, add the crushed chilli flakes, chopped parsley, olive oil, lemon juice, sea salt and pepper.
  2. Marinate the fish for 10 minutes, preheat your oven to 250°C meanwhile put the potatoes widgets and carrots into a sauce pan pour salted water and bring it to boil and drain after 5 to 7 minutes or until knife tender*.
  3. Take oiled large roasting tray and base the potatoes and carrots, add the garlic cloves not peeled, lay the onion slices and the halved cherry tomatoes drizzle the remaining marinade over the veggies and top with the marinated fish and bake for about 30 minutes or until the fish is cooked through.
  4. Serve right away with dressed green salad
Notes
  1. * Test it to see if it is tender by inserting a knife into the potato
beta
calories
433
fat
10g
protein
10g
carbs
81g
more
Merjana https://www.merjana.com/
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