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Servings: 1
33 g protein
75 g carbs
20 g fat
608 kcal


  • Bring the water to a boil. Stir in salt and couscous and turn off the heat. Let it stand for 5 minutes. Drain and set aside.
  • Heat the oil in a skillet. Add garlic, carrots, and fennel. Cook for 1-2 minutes until soft.
  • Add tomatoes, chili flakes, beans and sardines. Stir and cook for 5 minutes.
  • Add parsley, salt and pepper. Mix well and cook for another 2 minutes.
  • To serve, ladle couscous in a bowl and top with stew.

Nutritional Facts

per 1 serving size (unscaled)

Amount Per Serving

Calories 608 kcal

Calories from Fat 180

% Daily Values*

Total Fat 20 g


Saturated Fat 6.67 g


Polyunsaturated Fat 0.66 g

Monounsaturated Fat 2.99 g

Cholesterol 40 mg


Sodium 488 mg


Potassium 714 mg

Total Carbohydrate 75 g


Dietary Fiber 7.62 g


Sugars 3.99 g


Protein 33 g

Vitamin A 51.78%

Vitamin C 13.75%

Calcium 9.7%

Iron 30.77%

* Nutritional Values are estimated and may vary

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