Couscous Quinoa Salad with Beets
Couscous quinoa salad with beets - Pink power!
Healthy, because
Even smarter
Nutritional values
The pseudocereal quinoa impresses with many vital amino acids and thus forms a protein-rich and gluten-free alternative to other types of grains. Beet contains abundant antioxidants that protect the body's cells from free radical damage.
If you want to convert the couscous quinoa salad with beets from a mezze to a main course, simply serve with it homemade falafel and a green salad.
(Percentage of daily recommendation)
| Calorie | 389 cal. | (19 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 9.2 μg | (15 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 604 mg | (15 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 9 ozs Beets
- 14 ozs Vegetable broth
- 2 Tbsps apple cider vinegar
- salt
- peppers
- ground Cumin
- 4 ozs Quinoa
- 3 ozs Instant couscous
- 4 Tbsps olive oil
- 1 ¾ ozs Pumpkin seed (2 TBSP.)
- 1 handful Dill
- 1 handful parsley
- 3 ½ ozs Greek yogurt
- 1 Tbsp Tahini
- Sumac (Asian spice)
- 2 Tbsps lemon juice
Preparation steps
Peel beets and dice finely. Place in a pot with broth and vinegar and bring to a boil. Then season with salt, pepper, and cumin and simmer for about 10 minutes at low heat.
Rinse quinoa in a sieve and add to beet. Simmer for another 10 minutes, adding broth if needed. Then stir in couscous, pour everything into a bowl and let cool for 10 minutes.
Meanwhile, coarsely chop pumpkin seeds. Dill and parsley wash, shake dry and pluck leaves.
Mix yogurt with tahini and spread on plates. Drizzle each with 1/2 tsp oil and season with sumac.
Mix the remaining oil and lemon juice into the salad and season to taste. Put the salad on the plates, sprinkle with pumpkin seeds and serve garnished with the herbs.
