Curried Couscous Salad

Health score
39%
Curried Couscous Salad
60 min.
6
422kcal

Suggestions

Ingredients

  • medium head cauliflower trimmed cut into 1/2 to 1-inch pieces
  • 10 ounce couscous 
  • pieces piece cucumber peeled seeded chopped 4-inch
  • 1.5 tablespoons mild curry powder recommended: Spice Islands
  • 1.5 teaspoons mild curry powder recommended: Spice Islands
  • 0.8 cup cranberries dried
  • 0.3 cup flat-leaf parsley fresh chopped
  • 0.3 cup greek yogurt 
  • servings kosher salt and pepper black freshly ground
  • tablespoons juice of lemon fresh
  • large lemon zest 
  • cups chicken broth low-sodium
  • 0.3 cup olive oil extra-virgin
  • 0.5 cup roasted and lightly cashews salted coarsely chopped
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • whisk
  • pot

Directions

  1. Watch how to make this recipe.
  2. Cauliflower: Put an oven rack in the center of the oven. Preheat the oven to 400 degrees F. Spray a baking sheet liberally with vegetable oil cooking spray. Set aside.
  3. In a medium bowl, toss the cauliflower and olive oil together until coated. Put in a single layer on the prepared baking sheet and season with salt and pepper, to taste. Roast until golden and tender, about 25 to 30 minutes. Set aside to cool for 10 minutes.
  4. Salad: In a medium saucepan, bring the chicken broth, curry powder and salt to a boil over medium-high heat.
  5. Remove the pan from the heat and stir in the couscous. Cover the pot and allow the couscous to absorb the liquid, about 5 to 7 minutes. Fluff the couscous with a fork and transfer it to a large serving bowl. Stir in the cooked cauliflower, cranberries, cashews, cucumber, parsley, and lemon zest. Refrigerate until ready to serve.
  6. Dressing: In a small bowl, whisk together the yogurt, olive oil and curry powder until smooth.
  7. Whisk in the lemon juice and season with salt and pepper, to taste.
  8. Just before serving, add the dressing to the salad and toss well to coat.

Nutrition Facts

Calories422kcal
Protein11.66%
Fat32.64%
Carbs55.7%

Properties

Glycemic Index
31
Glycemic Load
23.23
Inflammation Score
-7
Nutrition Score
19.173912763596%

Flavonoids

Cyanidin
0.09mg
Delphinidin
0.02mg
Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
7.22mg
Luteolin
0.14mg
Kaempferol
0.4mg
Myricetin
0.86mg
Quercetin
1.23mg

Nutrients percent of daily need

Calories:422.28kcal
21.11%
Fat:15.87g
24.41%
Saturated Fat:2.69g
16.79%
Carbohydrates:60.92g
20.31%
Net Carbohydrates:54.58g
19.85%
Sugar:14.12g
15.69%
Cholesterol:0.56mg
0.19%
Sodium:260.67mg
11.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.76g
25.51%
Vitamin K:82.22µg
78.31%
Vitamin C:54.11mg
65.59%
Manganese:0.76mg
37.88%
Fiber:6.35g
25.38%
Copper:0.48mg
24.18%
Phosphorus:227.98mg
22.8%
Folate:82.05µg
20.51%
Magnesium:74.86mg
18.71%
Vitamin B3:3.6mg
18.01%
Potassium:577.99mg
16.51%
Vitamin B6:0.31mg
15.43%
Vitamin E:2.27mg
15.15%
Iron:2.7mg
15.01%
Vitamin B5:1.46mg
14.6%
Vitamin B2:0.19mg
10.99%
Vitamin B1:0.16mg
10.8%
Zinc:1.57mg
10.44%
Calcium:70.88mg
7.09%
Vitamin A:302.43IU
6.05%
Selenium:3.46µg
4.95%
Vitamin B12:0.16µg
2.61%