Healthy Mediterranean Food

Couscous Tomato Salad with Poached Egg

5
Average: 5 (4 votes)
(4 votes)
Couscous Tomato Salad with Poached Egg

Couscous Tomato Salad with poached egg - Ready in a jiffy!

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
504
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lemon juice and chickpeas are the perfect combination for a plant-based iron supply. The latter brings the mineral and the vitamin C from the citrus fruit helps to improve its absorption. This ensures stable blood formation.

If you like, you can also enjoy hard-boiled eggs with the couscous and tomato salad instead of poached eggs. Burrata also fits wonderfully in terms of taste. Those who get whole-grain couscous should reach for it, as it contains more minerals, vitamins and fiber than the light version.

1 serving contains
(Percentage of daily recommendation)
Calorie504 cal.(24 %)
Protein21 g(21 %)
Fat18 g(16 %)
Carbohydrates56 g(37 %)
Sugar added0 g(0 %)
Roughage10.6 g(35 %)
Vitamin A0.4 mg(50 %)
Vitamin D1.6 μg(8 %)
Vitamin E6.6 mg(55 %)
Vitamin K32 μg(53 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.3 mg(21 %)
Folate106 μg(35 %)
Pantothenic acid2 mg(33 %)
Biotin25.9 μg(58 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C37 mg(39 %)
Potassium919 mg(23 %)
Calcium119 mg(12 %)
Magnesium116 mg(39 %)
Iron5.2 mg(35 %)
Iodine38 μg(19 %)
Zinc3.4 mg(43 %)
Saturated fatty acids3.4 g
Uric acid156 mg
Cholesterol218 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
7 ozs Couscous
14 ozs Vegetable broth
1 tsp Harissa paste
4 ozs yellow Cherry tomatoes
3 ozs red Cherry tomatoes
12 soft tomatoes (without oil)
9 ozs chickpeas (can; drained weight)
2 Tbsps lemon juice
3 Tbsps olive oil
Iodized salt (With fluoride)
peppers
2 Tbsps Vinegar
4 eggs
2 stalks parsley
½ oz Pine nuts (1 TBSP.)
How healthy are the main ingredients?
chickpeasolive oilPine nutseggparsley

Preparation steps

1.

Pour boiling vegetable broth over couscous, stir in harissa and let swell for about 10 minutes.

2.

Meanwhile, clean, wash and halve cherry tomatoes. Cut soft tomatoes into coarse strips. Rinse chickpeas, drain and fold into couscous with all tomatoes, lemon juice and olive oil. Season to taste with salt and pepper.

3.

Bring 34 ounces of water to a boil. Add salt and vinegar. Crack eggs one at a time into a soup ladle. Stir boiling water with a wooden spoon to form a whirlpool and pour in eggs one by one briskly, but carefully, and cook over low heat for about 4 minutes.

4.

Meanwhile, wash parsley, shake dry and chop finely. Roast pine nuts in a pan without fat over medium heat for about 4 minutes.

5.

Divide couscous and tomato salad among 4 plates. Lift the eggs out of the broth with a skimmer, drain and arrange on the salad. Sprinkle with parsley and pine nuts and pepper over.