Greek Couscous Salad
with vegetables and feta
(1 vote)
(1 vote)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
532
calories
Calories
Healthy, because
Even smarter
Nutritional values
This Mediterranean salad is packed with vegetables, including vitamin-C-rich zucchini and tomatoes, which contain many antioxidants. Additionally, the feta cheese adds valuable protein and calcium.
Add some grilled chicken to this salad for extra protein!
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 532 cal. | (25 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 79.9 μg | (133 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 892 mg | (22 %) | ||
| Calcium | 279 mg | (28 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 70 μg | (35 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 14.1 g | |||
| Uric acid | 97 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ⅔ cups instant Couscous
- 1 ⅔ cups hot vegetable stock
- 1 Zucchini (diced)
- 1 Eggplant (diced)
- 1 red pepper (sliced)
- 1 yellow pepper (sliced)
- 1 onion (cut into wedges)
- 1 Red onion (cut into wedges)
- 1 clove garlic cloves (finely chopped)
- 2 Tbsps olive oil
- 4 Tomatoes (sliced)
- ½ cup black Olives (pitted, sliced)
- 1 tsp lemon zest
- 0.333 cup dry white wine
- 1.333 cups Feta (diced)
- 1 bunch mixed Lettuce (e. g. rocket, sorrel, cress, spinach)
Preparation steps
1.
Place the couscous in a bowl and add the hot stock. Leave to steep for around 10 min.
2.
Fry the zucchini, eggplant, peppers, onions, and garlic in hot oil for 2-3 min. Add the tomatoes, olives, and lemon zest and fry for 1-2 min. Add the wine, season with salt and ground black pepper and simmer for a further 3-4 min. Remove from the heat and stir in the cheese.
3.
Fluff the couscous with a fork, arrange on plates and place the vegetables on top. Serve garnished with the lettuce leaves.
