Couscous Tomato Salad with Poached Egg
Couscous Tomato Salad with poached egg - Ready in a jiffy!
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.
(Percentage of daily recommendation)
| Calorie | 504 cal. | (24 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.6 g | (35 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 32 μg | (53 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 25.9 μg | (58 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 919 mg | (23 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 38 μg | (19 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 156 mg | |||
| Cholesterol | 218 mg | |||
| Complete sugar | 9 g |
Ingredients
- 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.)
Preparation steps
Pour boiling vegetable broth over couscous, stir in harissa and let swell for about 10 minutes.
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.
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.
Meanwhile, wash parsley, shake dry and chop finely. Roast pine nuts in a pan without fat over medium heat for about 4 minutes.
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.
