Smarter Home Cooking

Couscous Arugula Salad with Strawberries

and tofu omelette
5
Average: 5 (2 votes)
(2 votes)
Couscous Arugula Salad with Strawberries
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Health Score:
7,4 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 45 min.
Ready in
Calories:
293
calories
Calories

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!

1 serving contains
(Percentage of daily recommendation)
Calorie293 kcal(14 %)
Protein6.49 g(7 %)
Fat17.05 g(15 %)
Carbohydrates30.96 g(21 %)
Sugar added1.44 g(6 %)
Roughage1.82 g(6 %)
Vitamin A2.74 mg(343 %)
Vitamin D0 μg(0 %)
Vitamin E0.51 mg(4 %)
Vitamin B₁0.34 mg(34 %)
Vitamin B₂0.24 mg(22 %)
Niacin2.01 mg(17 %)
Vitamin B₆0.16 mg(11 %)
Folate19.25 μg(6 %)
Pantothenic acid0.09 mg(2 %)
Biotin1.83 μg(4 %)
Vitamin B₁₂0.37 μg(12 %)
Vitamin C24.5 mg(26 %)
Potassium269.74 mg(7 %)
Calcium55.67 mg(6 %)
Magnesium14.72 mg(5 %)
Iron1.49 mg(10 %)
Iodine3.4 μg(2 %)
Zinc0.25 mg(3 %)
Saturated fatty acids2.25 g
Cholesterol0.38 mg

Ingredients

for
4
Ingredients
12 ounces Vegetable broth
salt
9 ounces Couscous (instant)
1 ½ ounces raisins
5 ounces Silken tofu
1 tablespoon Soy milk
1 teaspoon Nutritional yeast
1 tablespoon Chickpea flour
1 teaspoon Tahini
1 generous pinch Turmeric
4 tablespoons olive oil
6 ounces Strawberries
1 handful Arugula
1 sprig mint
2 tablespoons Lime juice
1 teaspoon honey
freshly ground peppers
1 tablespoon slivered almonds (for garnish)
How healthy are the main ingredients?
Strawberryraisinsolive oilArugulaSoy milkhoney

Preparation steps

1.

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.

2.

Trim, rinse and slice the strawberries. Rinse the arugula, spin dry and tear into small pieces. Rinse the mint and pluck off the leaves.

3.

For the dressing, mix the lime juice with the honey and the remaining oil and season with salt and pepper.

4.

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.

5.

Serve garnished with sliced ​​almonds.