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Nutrition Facts

  Servings Per Recipe: 6
  Serving Size: 1 serving

Amount Per Serving
  Calories 228.3
  Total Fat 2.1 g
      Saturated Fat 0.8 g
      Polyunsaturated Fat 0.2 g
      Monounsaturated Fat 0.4 g
  Cholesterol 3.3 mg
  Sodium 117.6 mg
  Potassium 883.9 mg
  Total Carbohydrate 47.5 g
      Dietary Fiber 10.4 g
      Sugars 0.4 g
  Protein 8.6 g
  Vitamin A 376.4 %
  Vitamin B-12 1.0 %
  Vitamin B-6 20.6 %
  Vitamin C 74.2 %
  Vitamin D 0.0 %
  Vitamin E 2.8 %
  Calcium 19.9 %
  Copper 10.5 %
  Folate 26.4 %
  Iron 19.8 %
  Magnesium 24.2 %
  Manganese 36.7 %
  Niacin 12.3 %
  Pantothenic Acid     9.2 %
  Phosphorus     12.2 %
  Riboflavin 6.8 %
  Selenium 4.0 %
  Thiamin 13.3 %
  Zinc 4.5 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Calories in Whole Wheat Couscous with Spinach and Squash

View the full Whole Wheat Couscous with Spinach and Squash Recipe & Instructions
Submitted by: CHEF_MEG

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Whole Wheat Couscous with Spinach and Squash

98 calories of Pearl whole wheat couscous- rice select brand, (0.17 cup)

91 calories of Butternut Squash, (226.67 grams)

18 calories of Parmesan Cheese, grated, (0.04 cup)

14 calories of Shallots, (2 tbsp chopped)

7 calories of Spinach, fresh, (0.10 package (10 oz))

1 calories of Cider Vinegar, (0.33 tbsp)

0 calories of Pepper, black, (0.08 tsp)

0 calories of Thyme, fresh, (0.50 tsp)

0 calories of Rosemary, (0.17 tsp)


Nutrition & Calorie Comments  

I think it will be perfect and the amount of protein will be about the same. Submitted by:
MACHELY1

(12/5/12)
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What substitution would you recommend to decrease the amount of carbs? Submitted by:
AKMIGIRL

(4/10/12)
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I used quinoa- as opposed to couscous- and added some nutritional yeast. yum
your dish appears to have peppers on top, no?
Submitted by:
ALLIGATORKATE

(11/27/11)
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I do something similar, but i sautee the veggies and add chopped up turkey or lean ham for protein. YUM. I also add a splash of white cooking wine to the veggies right before I add teh couscous and a little parm cheese on top. Submitted by:
JENNYBOP

(9/13/11)
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I used quinoa. I used only .25 cup. Used Rice vinegar (0 calories). Used a yellow onion, cut up, roasted with the squash, grated parmesan instead of shredded, frozen spinach. used what was on hand. Then I added a baked chicken breast into the mix. DH and I loved it.
P.S. We ate some of peels.
Submitted by:
RICKEFFEL

(6/23/11)
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I used quinoa instead of couscous and cooked the quinoa in low fat/low sodium chicken broth. It was DELICIOUS! Submitted by:
TRICIAN13

(6/1/11)
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This would be a disaster for any diet 47 carbs per serving? Submitted by:
NEOHIOBIKER

(4/27/11)
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I'm vegan, so I'm wondering if I could skip the cheese and put some nutritional yeast on instead. Submitted by:
DEANNROSP

(2/15/11)
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I love squash but without the butter it just is too dry. And without sugar too sour. Submitted by:
DAMETEMPLAR

(1/12/11)
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Call it a 3.5 rating. The squash peeling took a long time (although when you're done with prep., cooking is fast and easy), and I thought it was on the bland side (although I like things a bit spicy). The nutritional value is great, and it's a healthy, filling side dish. Submitted by:
MAGMAN

(11/27/10)
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I made this tonight with the red onions because that is what I had on hand. Served it as a double portion with a side of cottage cheese for a great vegetarian dinner. 599 calories, 39 grams of protien. Great, healthy meal with nice color on the plate. Submitted by:
COUNTING_DOWN

(11/9/10)
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