Guilt-Free Delicacy
Colorful Coucous Salad
(1 vote)
(1 vote)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
412
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 412 cal. | (20 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 49.5 μg | (83 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 131 mg | (138 %) | ||
| Potassium | 578 mg | (14 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 84 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 12 ozs Couscous
- 1 red Bell pepper
- 1 yellow Bell pepper
- 2 scallions
- 1 red onion
- 3 garlic cloves
- 1 tsp ground cilantro
- 4 Tbsps olive oil
- 3 Tbsps White vinegar
- salt
- freshly ground peppers
- 1 handful parsley
- Basil (for garnish)
Preparation steps
1.
Pour 12 ounces of boiling water over the couscous and let soak for 5 minutes. Fluff the couscous with a fork and let cool. Rinse and halve the peppers, then remove the seeds and finely dice. Peel, halve, and julienne the red onions. Rinse and trim the scallions. Thinly slice the white parts, and chop the green parts. Peel and finely chop the garlic.
2.
Transfer the vegetables to a bowl, and mix with the coriander, chopped parsley, salt, pepper, oil, and vinegar. Mix in the couscous, adjust the seasoning, and transfer the salad into jars. Garnish with basil and serve.
3.
Serve the salad with flatbread, if you'd like.
