Couscous-Quinoa Salad with Fruit and Mint
Healthy, because
Even smarter
Nutritional values
This dish is a well rounded meal, complete with carbs, herbs, and fruits. This is an energizing salad that also provides you with plenty of vitamins, fiber, and minerals.
You can serve this as a side dish for a summer meal, or you can make it your main dish by adding some grilled chicken to it.
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 9.8 μg | (16 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 39 μg | (13 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 3.6 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 603 mg | (15 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Preparation steps
Rinse quinoa and simmer gently in about 1 1/4 cup of salted water, about 15 minutes. Drain if necessary and allow it to cool. Mix the couscous with cranberries and pour 3/4 cup of boiling salted water over the mixture. Cover and let soak approximately 10 minutes.
Rinse the zucchini, cut ends, cut into quarters lengthwise and cut into 1/2-inch thick pieces. Pour boiling water over the peaches, rinse with cold water, cut in half, remove pits and peel off the skin. Cut the flesh into small cubes.
Rinse scallions, trim, and cut into small rings. Rinse mint, shake dry, and coarsely chop the leaves. Whisk orange juice, lemon juice and oil and season with salt and pepper.
Pour dressing over quinoa, couscous, zucchini, peach cubes, scallions, and mint in a bowl. Mix in dressing and let soak for at least 30 minutes. Season with salt and pepper and serve.
