Vegetable Couscous Salad

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Vegetable Couscous Salad
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Health Score:
97 / 100
Difficulty:
advanced
Difficulty
Preparation:
45 min.
Preparation
Calories:
250
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie250 cal.(12 %)
Protein9 g(9 %)
Fat9 g(8 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage8.4 g(28 %)
Vitamin A0.9 mg(113 %)
Vitamin D0 μg(0 %)
Vitamin E1.7 mg(14 %)
Vitamin K66.3 μg(111 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4 mg(33 %)
Vitamin B₆0.4 mg(29 %)
Folate103 μg(34 %)
Pantothenic acid2 mg(33 %)
Biotin8 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C90 mg(95 %)
Potassium806 mg(20 %)
Calcium66 mg(7 %)
Magnesium68 mg(23 %)
Iron2.6 mg(17 %)
Iodine5 μg(3 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1.4 g
Uric acid118 mg
Cholesterol0 mg
Complete sugar8 g

Ingredients

for
8
Ingredients
100 grams Brown rice
150 grams Couscous
50 grams Red Lentils
salt
Juice of 2 Limes
peppers
1 small Cauliflower
4 carrots
1 Cucumber
1 pc ginger
6 Tbsps olive oil
1 generous pinch Cumin
1 bunch fresh mint
How healthy are the main ingredients?
olive oilLentilgingermintsaltLime

Preparation steps

1.

Cook the rice, couscous and lentils together in boiling salted water according to package directions. Drain and mix with lemon juice. Season with salt and pepper. Let cool.

2.

Rinse the cauliflower and cut into small florets. Peel and finely dice the carrots. Cook the cauliflower in boiling salted water for about 8 minutes, and cook the carrots in the same way for about 5 minutes. Drain both.

3.

Peel the cucumber, halve lengthwise and remove seeds. Cut the cucumber into small cubes. Peel and grate the ginger. Mix the carrots, cauliflower, cucumber, ginger and olive oil into the rice mixture. Season with salt, pepper and cumin. Finely chop and mix in mint leaves. Serve.

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