Grain Salad with Citrus

Name: Grain Salad with Citrus
Total time: 45 min
Yield: 4
Ingredients: 21 ozs young carrots; 4 Tbsps olive oil; salt; peppers; 3 Oranges (segmented); 1 cup Couscous; 1.25 cups boiling water; 1 lemon (juice); 1 unwaxed Orange (coarsely grated zest); Basil; 0.5 tsp ground cinnamon

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Health Score:

93 / 100

Difficulty:

easy

Difficulty

Preparation:

45 min.

Preparation

Calories:

335

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	335 cal.	(16 %)
Protein	7 g	(7 %)
Fat	11 g	(9 %)
Carbohydrates	49 g	(33 %)
Sugar added	0 g	(0 %)
Roughage	11.1 g	(37 %)

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more nutritional values

Vitamin A	2.4 mg	(300 %)
Vitamin D	0 μg	(0 %)
Vitamin E	2.8 mg	(23 %)
Vitamin K	27.6 μg	(46 %)
Vitamin B₁	0.4 mg	(40 %)
Vitamin B₂	0.1 mg	(9 %)
Niacin	3 mg	(25 %)
Vitamin B₆	0.5 mg	(36 %)
Folate	76 μg	(25 %)
Pantothenic acid	1.1 mg	(18 %)
Biotin	11.8 μg	(26 %)
Vitamin B₁₂	0 μg	(0 %)
Vitamin C	104 mg	(109 %)
Potassium	984 mg	(25 %)
Calcium	124 mg	(12 %)
Magnesium	68 mg	(23 %)
Iron	1.8 mg	(12 %)
Iodine	7 μg	(4 %)
Zinc	1.2 mg	(15 %)
Saturated fatty acids	1.7 g
Uric acid	91 mg
Cholesterol	0 mg
Complete sugar	27 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 21 ozs young carrots; 4 Tbsps olive oil; salt; peppers; 3 Oranges (segmented); 1 cup Couscous; 1 ¼ cups boiling water; 1 lemon (juice); 1 unwaxed Orange (coarsely grated zest)

To garnish: Basil; ½ tsp ground cinnamon

How healthy are the main ingredients?

carrot olive oil salt Orange lemon Orange

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Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Mortar, 1 Slotted spatula

Preparation steps

Heat the oven to 180°C (160° fan) 350°F gas 4.

Toss the carrots in half the oil and season to taste with salt and pepper. Put into a baking dish or tin and cook for about 25 minutes until tender. Set aside to cool slightly.

Place the couscous in a bowl. Cover with the boiling water, then cover with plastic wrap and leave to stand for 10 minutes. Season to taste and fluff with a fork.

In a small bowl, whisk the lemon juice and remaining oil until combined. Add the couscous, orange segments and carrots and gently toss.

Put onto a serving plate and scatter over the orange zest. Garnish with basil and sprinkle with a little ground cinnamon.