Red Cabbage Taboulé with Yogurt
Red cabbage taboulé with yogurt - The colorful mix brings a lot of flavor and even more nutrients to the plate.
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..
The tart-sweet cranberries are bursting with secondary plant compounds, red onions contain the cell-protecting pigment anthocyanin.
For even more filling fiber, simply use whole grain couscous.
(Percentage of daily recommendation)
| Calorie | 392 cal. | (19 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 16 μg | (27 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 3.9 μg | (9 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 561 mg | (14 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 80 mg | |||
| Cholesterol | 50 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 9 ozs Red cabbage
- 1 red onion
- 9 ozs Couscous
- 14 ozs Vegetable broth
- 4 ½ ozs Pear
- 1 lemon (juice)
- 1 handful mint
- 1 oz dried Cranberry
- 1 oz almonds
- 5 ozs Yogurt (low-fat)
- 1 tsp Mustard
- 3 Tbsps Orange juice
- 1 Tbsp Maple syrup
- salt
- peppers
- 2 Tbsps olive oil
- 1 pinch ground allspice
Preparation steps
Clean red cabbage, wash and slice into fine strips. Peel the onion and chop finely. Put the couscous in a bowl. Bring the broth to a boil, pour over the couscous and let it swell for about 5 minutes.
In the meantime, clean, wash, quarter and core the pear, cut into pieces and sprinkle with a little lemon juice. Wash mint, shake dry and chop. Add red cabbage, diced onion, pear pieces and mint to the couscous. Coarsely chop the cranberries and almonds, add to the bowl and mix.
For the dip, mix yogurt, mustard and 1 tablespoon lemon juice, season with salt and pepper.
For the dressing, whisk remaining lemon juice with orange juice, maple syrup and oil. Season with salt, pepper and allspice. Drizzle taboulé with dressing, mix and serve with the yogurt dip.
