Couscous-Quinoa Salad with Fruit and Mint

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Couscous-Quinoa Salad with Fruit and Mint
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
361
calories
Calories

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie361 cal.(17 %)
Protein9 g(9 %)
Fat9 g(8 %)
Carbohydrates59 g(39 %)
Sugar added3 g(12 %)
Roughage7.2 g(24 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin K9.8 μg(16 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.2 mg(27 %)
Vitamin B₆0.2 mg(14 %)
Folate39 μg(13 %)
Pantothenic acid0.7 mg(12 %)
Biotin3.6 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C40 mg(42 %)
Potassium603 mg(15 %)
Calcium75 mg(8 %)
Magnesium100 mg(33 %)
Iron2.8 mg(19 %)
Iodine6 μg(3 %)
Zinc1.6 mg(20 %)
Saturated fatty acids1.3 g
Uric acid75 mg
Cholesterol0 mg
Complete sugar21 g

Ingredients

for
6
Ingredients
6 ozs Quinoa
salt
6 ozs Couscous
6 Tbsps dried Cranberry
1 Zucchini
3 Peaches
5 scallions
1 handful mint
1 Orange (juice)
1 lemon (juice)
4 Tbsps olive oil
freshly ground peppers
How healthy are the main ingredients?
QuinoaCranberryolive oilmintsaltZucchini

Preparation steps

1.

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.

2.

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.

3.
4.