Photo: Lily Banse
Senegalese couscous with beef and vegetable sauce
16 ingredients
30 min + 1 hr
Serves 6-8
openrecipes
Millet and corn couscous are becoming more widely available as a gluten-free alternative to wheat couscous. Fonio is a West African grain that is yet to reach the UK, but quinoa is a good substitution.
Estimated Nutrition (whole recipe, rough)
1248
Calories
52g
Protein
46g
Fat
162g
Carbs
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Quinoa | 1 cup cooked (185g) | 222 |
| Couscous | 1 cup cooked (157g) | 176 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Turnip | 1 medium (122g) | 34 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Millet | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 150g/5½oz millet couscous
- 150g/5½oz corn couscous
- 200g/7oz fonio (or quinoa
- 1 tbsp butter
- 2 tbsp vegetable oil
- 750g/1lb 10oz beef ( topside
- 100ml/3½fl oz tomato purée
- 100ml/3½fl oz tomato passata
- salt and freshly ground black pepper
- 250g/9oz onions
- 100g/3½oz carrots
- 100g/3½oz turnips
- 100g/3½oz sweet potatoes
- ½ leek
- 1 celery
- 1 garlic
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcfood ·
Recipe sourced from
openrecipes