Couscous Arugula Salad with Strawberries
Healthy, because
Even smarter
Nutritional values
Strawberries not only satisfy us with their fruity taste, but also contain a lot of vitamin C. The water-soluble vitamin supports the immune system. Tofu brings a lot of protein into the vegan dish.
Outside of strawberry season, this colourful salad also tastes great with other fruit: try raspberries, pomegranate seeds, or orange segments!
(Percentage of daily recommendation)
| Calorie | 293 cal. | (14 %) | ||
| Protein | 6.49 g | (7 %) | ||
| Fat | 17.05 g | (15 %) | ||
| Carbohydrates | 30.96 g | (21 %) | ||
| Sugar added | 1.44 g | (6 %) | ||
| Roughage | 1.82 g | (6 %) |
| Vitamin A | 2.74 mg | (343 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.51 mg | (4 %) | ||
| Vitamin B₁ | 0.34 mg | (34 %) | ||
| Vitamin B₂ | 0.24 mg | (22 %) | ||
| Niacin | 2.01 mg | (17 %) | ||
| Vitamin B₆ | 0.16 mg | (11 %) | ||
| Folate | 19.25 μg | (6 %) | ||
| Pantothenic acid | 0.09 mg | (2 %) | ||
| Biotin | 1.83 μg | (4 %) | ||
| Vitamin B₁₂ | 0.37 μg | (12 %) | ||
| Vitamin C | 24.5 mg | (26 %) | ||
| Potassium | 269.74 mg | (7 %) | ||
| Calcium | 55.67 mg | (6 %) | ||
| Magnesium | 14.72 mg | (5 %) | ||
| Iron | 1.49 mg | (10 %) | ||
| Iodine | 3.4 μg | (2 %) | ||
| Zinc | 0.25 mg | (3 %) | ||
| Saturated fatty acids | 2.25 g | |||
| Cholesterol | 0.38 mg |
Ingredients
- Ingredients
- 12 ozs Vegetable broth
- salt
- 9 ozs Couscous (instant)
- 1 ½ ozs raisins
- 5 ozs Silken tofu
- 1 Tbsp Soy milk
- 1 tsp Nutritional yeast
- 1 Tbsp Chickpea flour
- 1 tsp Tahini
- 1 generous pinch Turmeric
- 4 Tbsps olive oil
- 6 ozs Strawberries
- 1 handful Arugula
- 1 sprig mint
- 2 Tbsps Lime juice
- 1 tsp honey
- freshly ground peppers
- 1 Tbsp slivered almonds (for garnish)
Preparation steps
Boil the broth with a pinch of salt, add the couscous with raisins, take from the heat and let soak for about 10 minutes. For the omelette, mix the silken tofu well in a bowl with the soy milk, the nutritional yeast, the chickpea flour, the tahini, turmeric and a pinch of salt. Put the mixture in a hot pan with 1 tablespoon oil and cook golden brown 1-2 minutes. Turn over and cook for another 1-2 minutes until golden brown. Remove from pan, let cool slightly and cut into fine strips.
Trim, rinse and slice the strawberries. Rinse the arugula, spin dry and tear into small pieces. Rinse the mint and pluck off the leaves.
For the dressing, mix the lime juice with the honey and the remaining oil and season with salt and pepper.
Loosen couscous with a fork and mix in the dressing. To serve, arrange on plates or a large plate, top with the strawberries and the arugula, scatter the omelette strips and mint.
Serve garnished with sliced almonds.
