Couscous Salad with Zucchini and Roasted Almonds

Vegetarian
Vegan
Dairy Free
Health score
8%
Couscous Salad with Zucchini and Roasted Almonds
35 min.
35
85kcal

Suggestions

Ingredients

  • 0.7 cup roasted almonds chopped
  • cups couscous 
  • cup peas fresh
  • tablespoons juice of lemon fresh
  • 0.3 cup mint leaves chopped
  • tablespoons olive oil extra-virgin
  • 0.5 cup parsley chopped
  • 35 servings salt black red crushed for seasoning
  • 35 servings salt and pepper freshly ground
  • 0.5 cup scallions sliced
  • 1.5 cups zucchini diced finely

Equipment

  • bowl
  • frying pan

Directions

  1. Pour 2 cups boiling water over the couscous; cover and let stand for 5 minutes. Boil the peas in 1/2 cup water for 1 minute.
  2. Drain the peas, reserving 1/4 cup of the water. In a skillet, saut the zucchini in 3 tablespoons of the olive oil until crisp-tender, about 3 minutes. Season with salt and pepper and let cool to room temperature. In a small bowl, mix the reserved pea cooking water with the lemon juice and the remaining 3 tablespoons of olive oil. Fluff the couscous and pour this dressing on top.
  3. Stir in the zucchini, peas, almonds, scallions, parsley and mint. Season with salt, black pepper and crushed red pepper.

Nutrition Facts

Calories85kcal
Protein11.15%
Fat42.3%
Carbs46.55%

Properties

Glycemic Index
5.67
Glycemic Load
4.89
Inflammation Score
-5
Nutrition Score
5.0600000723549%

Flavonoids

Cyanidin
0.07mg
Catechin
0.04mg
Epigallocatechin
0.07mg
Epicatechin
0.02mg
Eriodictyol
0.17mg
Hesperetin
0.22mg
Naringenin
0.03mg
Apigenin
1.87mg
Luteolin
0.05mg
Isorhamnetin
0.07mg
Kaempferol
0.04mg
Myricetin
0.13mg
Quercetin
0.2mg

Nutrients percent of daily need

Calories:85.33kcal
4.27%
Fat:4.16g
6.4%
Saturated Fat:0.51g
3.16%
Carbohydrates:10.29g
3.43%
Net Carbohydrates:8.38g
3.05%
Sugar:0.7g
0.78%
Cholesterol:0mg
0%
Sodium:229.11mg
9.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.47g
4.93%
Vitamin K:21.83µg
20.79%
Vitamin A:735.53IU
14.71%
Vitamin E:1.83mg
12.22%
Manganese:0.21mg
10.39%
Fiber:1.91g
7.66%
Vitamin C:4.63mg
5.61%
Magnesium:18.06mg
4.52%
Phosphorus:43.76mg
4.38%
Copper:0.09mg
4.32%
Vitamin B2:0.07mg
4.18%
Iron:0.74mg
4.12%
Vitamin B3:0.81mg
4.06%
Vitamin B6:0.07mg
3.74%
Potassium:111.26mg
3.18%
Vitamin B1:0.04mg
2.81%
Folate:10.54µg
2.64%
Zinc:0.34mg
2.27%
Calcium:21.4mg
2.14%
Vitamin B5:0.18mg
1.76%
Source:My Recipes