Couscous Salad with Parsley

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Couscous Salad with Parsley
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Health Score:
8,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
213
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie213 kcal(10 %)
Protein8.53 g(9 %)
Fat0.79 g(1 %)
Carbohydrates49.01 g(33 %)
Sugar added0 g(0 %)
Roughage6.34 g(21 %)
Vitamin A272.15 mg(34,019 %)
Vitamin D0 μg(0 %)
Vitamin E0.82 mg(7 %)
Vitamin B₁0.24 mg(24 %)
Vitamin B₂0.08 mg(7 %)
Niacin3.36 mg(28 %)
Vitamin B₆0.33 mg(24 %)
Folate76.61 μg(26 %)
Pantothenic acid0.24 mg(4 %)
Biotin6.23 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C84.14 mg(89 %)
Potassium1,118.54 mg(28 %)
Calcium84.53 mg(8 %)
Magnesium48 mg(16 %)
Iron3.12 mg(21 %)
Iodine0.75 μg(0 %)
Zinc0.75 mg(9 %)
Saturated fatty acids0.19 g
Cholesterol0.38 mg

Ingredients

for
4
For salad
2 bunches fresh, flat leaf parsley
4 ripe tomatoes
250 grams Couscous (cooked and cold)
olive oil
2 lemons (freshly squeezed juice)
salt
freshly ground peppers
For croquettes
500 grams potatoes (floury)
Chili powder
Garam Masala
Pastry flour
salt
2 sprigs fresh mint
1 green Pepperoncini (mild)
1 piece ginger (about 2 cm, approximately 3/4 inch)
1 onion
vegetable oil (for frying)
How healthy are the main ingredients?
potatoparsleygingerminttomatoolive oil

Preparation steps

1.

Rinse the parsley, shake dry, pluck leaves, and cut with a sharp knife into thin strips. Rinse the tomatoes, halve, remove seeds and cut into small cubes. Mix together couscous with the parsley and tomato. Add 4 tablespoons olive oil, lemon juice, and season with salt and pepper to taste. Let sit for about 10 minutes before serving.

2.

For croquettes, boil potatoes in a pot with plenty of water for 20 to 25 minutes.

3.

Meanwhile, rinse the mint, shake dry, and pluck the leaves. Rinse the pepperoncini. Peel the ginger and onion. Very finely chop the mint, pepperoncini, onion, and ginger. Mix with 1 teaspoon garam masala, then set aside.

4.

Drain the potatoes and let cool. Peel and press through a ricer. Add 2 to 3 tablespoons of flour, 1 teaspoon chile powder and 1/2 teaspoon Garam Masala and stir to combine. The mixture should be easy to shape, adding more flour if necessary. If it is too dry, then carefully add some water. Roll the dough into a log and cut into 16 equal slices. In each slice make a well and put 1 teaspoon filling on top. Close the dough over the filling and form into roundish croquettes.

5.

Heat the frying oil. Roll each croquette in flour and fry until golden brown, about 6 minutes. Drain on paper towels. Serve the parsley salad alongside the croquettes.