Minty Chickpea Salad with Couscous

Vegetarian
Vegan
Dairy Free
Health score
37%
Minty Chickpea Salad with Couscous
15 min.
6
376kcal

Suggestions

Ingredients

  • ounces roasted almonds roughly chopped
  • pounds beefsteak tomatoes cut into wedges
  • 15.5 ounce chickpeas drained and rinsed canned
  • 10 ounce couscous 
  • 0.3 cup mint leaves fresh
  • servings kosher salt and pepper 
  • tablespoons olive oil extra-virgin
  • teaspoons orange zest grated
  • 0.5 small onion sweet thinly sliced

Equipment

  • bowl

Directions

  1. Place the couscous in a medium bowl, pour 1 1/2 cups hot tap water over the top, cover, and let sit for 5 minutes before fluffing with a fork. Stir in the chickpeas, orange zest, 1 tablespoon of the oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper. In a separate bowl, combine the tomatoes, onion, mint, 1/2 teaspoon salt, 1/4 teaspoon pepper, and the remaining oil. Spoon the couscous and tomatoes onto a platter and sprinkle with the almonds.Substitution: You can serve fiber-rich bulgur wheat in place of the couscous, using the same hot-water "cooking" technique. Use 3 cups water to 1 cup bulgur wheat and increase the sitting time to 45 minutes.

Nutrition Facts

Calories376kcal
Protein13.83%
Fat26.86%
Carbs59.31%

Properties

Glycemic Index
25.56
Glycemic Load
26.56
Inflammation Score
-8
Nutrition Score
18.104347871697%

Flavonoids

Cyanidin
0.23mg
Catechin
0.12mg
Epigallocatechin
0.24mg
Epicatechin
0.06mg
Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.6mg
Hesperetin
0.19mg
Naringenin
1.07mg
Apigenin
0.11mg
Luteolin
0.25mg
Isorhamnetin
0.25mg
Kaempferol
0.49mg
Myricetin
0.51mg
Quercetin
4.92mg

Nutrients percent of daily need

Calories:376.07kcal
18.8%
Fat:11.46g
17.62%
Saturated Fat:1.25g
7.84%
Carbohydrates:56.92g
18.97%
Net Carbohydrates:47.87g
17.41%
Sugar:5.77g
6.41%
Cholesterol:0mg
0%
Sodium:412.67mg
17.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.27g
26.53%
Manganese:1.4mg
69.97%
Fiber:9.05g
36.2%
Vitamin C:23.61mg
28.62%
Vitamin B6:0.57mg
28.59%
Vitamin A:1353.28IU
27.07%
Vitamin E:3.91mg
26.1%
Phosphorus:229.61mg
22.96%
Copper:0.44mg
21.88%
Magnesium:86.84mg
21.71%
Potassium:656.49mg
18.76%
Folate:63.28µg
15.82%
Vitamin B3:3.06mg
15.3%
Vitamin K:14.84µg
14.13%
Iron:2.37mg
13.17%
Vitamin B1:0.19mg
12.63%
Vitamin B2:0.2mg
11.49%
Vitamin B5:1.02mg
10.22%
Zinc:1.51mg
10.05%
Calcium:88.83mg
8.88%
Selenium:2µg
2.85%
Source:My Recipes