Couscous Fruit Salad

Vegetarian
Vegan
Dairy Free
Health score
9%
Couscous Fruit Salad
30 min.
8
279kcal

Suggestions

Ingredients

  •  dates pitted chopped
  • teaspoon cilantro leaves fresh chopped to taste
  • cloves garlic crushed
  • 0.5 cup golden raisins 
  •  green onions chopped to taste
  •  mangos peeled chopped
  • teaspoon olive oil or as needed
  • 0.3 cup peanuts shelled
  • 1.5 cups pearl couscous (Israeli)
  • ounce cranberries dried sweetened craisins® (such as )
  • 2.3 cups water 

Equipment

  • frying pan

Directions

  1. Heat olive oil in a skillet over medium heat; saute onion and garlic until fragrant, 1 to 2 minutes.
  2. Add water to onion mixture and bring to a boil.
  3. Stir dates, cranberries, raisins, and peanuts into onion mixture and bring to a boil again.
  4. Add couscous and cilantro to dried fruit-onion mixture; bring to a boil. Reduce heat to low, cover skillet, and simmer until water is mostly absorbed, 10 to 15 minutes.
  5. Stir mango into couscous mixture, return cover, and simmer until all the water is absorbed and couscous is tender, about 5 more minutes.

Nutrition Facts

Calories279kcal
Protein8.49%
Fat10.42%
Carbs81.09%

Properties

Glycemic Index
41.71
Glycemic Load
22.89
Inflammation Score
-5
Nutrition Score
8.0904347689255%

Flavonoids

Cyanidin
0.24mg
Delphinidin
0.03mg
Pelargonidin
0.01mg
Catechin
0.45mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.37mg
Myricetin
0.55mg
Quercetin
2.06mg

Nutrients percent of daily need

Calories:278.81kcal
13.94%
Fat:3.38g
5.2%
Saturated Fat:0.52g
3.23%
Carbohydrates:59.23g
19.74%
Net Carbohydrates:54.64g
19.87%
Sugar:27.86g
30.96%
Cholesterol:0mg
0%
Sodium:11.52mg
0.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.2g
12.4%
Manganese:0.52mg
26.1%
Fiber:4.59g
18.35%
Vitamin K:19.05µg
18.14%
Vitamin C:11.65mg
14.13%
Vitamin B3:2.36mg
11.78%
Copper:0.23mg
11.37%
Phosphorus:96.29mg
9.63%
Folate:34.61µg
8.65%
Magnesium:34.1mg
8.52%
Potassium:269.89mg
7.71%
Vitamin B6:0.15mg
7.56%
Vitamin A:356.25IU
7.12%
Vitamin B1:0.1mg
6.91%
Vitamin B5:0.63mg
6.35%
Iron:1mg
5.58%
Vitamin E:0.81mg
5.38%
Vitamin B2:0.08mg
4.44%
Calcium:34.27mg
3.43%
Zinc:0.5mg
3.37%
Selenium:1.09µg
1.56%
Source:Allrecipes