Your Recipe

Tomato Basil Caprese Couscous

Složka Množství Kalorie
Avokádo 150g 240kcal
Rajčata 85g 15kcal
Kuskus suchý 558g 2098kcal
Cizrna 164g 266kcal
Olivový olej 26.6g 235kcal
Oregano sušené 0.505g 1kcal
Bazalka čerstvá 5.03g 1kcal
Česnek prášek 0.789g 3kcal
Balsamico ocet 14.4g 13kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup whole wheat couscous, dry
1 cup water
3 roma tomatoes, diced
1 cup chickpeas, drained and rinsed
1 medium avocado, diced
1/4 cup fresh basil leaves, chopped
for the dressing
2 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
squeeze of half a lemon
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
salt and pepper

Directions
Step 1
Boil 1 cup of water on the stove. Add dry couscous, stir, cover, and remove from heat. Let sit for 3-5 minutes, until couscous is puffy and water is absorbed.
Step 2
Transfer cooked couscous to a large bowl and add chickpeas, diced tomato, and salt and pepper. Stir to combined. Whisk together you balsamic dressing and pour over the salad. Toss to coat.
Step 3
Add the fresh chopped basil and avocado to the salad. Gently stir to combine. Add any additional salt and pepper needed, then serve it on up!

nutriční údaje
Velikost porce 167 g | ml
Množství na porci 479
2003
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 9.4g 12%
Nasycené tuky 1.3g 7%
Sodík 14mg 1%
Sacharidy celkem 83g 30%
Vláknina 8.6g 31%
Cukr 2.2g
Bílkoviny 15g 30%
Vitamin D 0mcg 0%
Vápník 44mg 3%
Železo 2.1mg 12%
Draslík 397mg 8%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 10.258 mcg 1%
Thiamin [B1] 0.206 mg 17%
Riboflavin [B2] 0.126 mg 10%
Niacin [B3] 3.921 mg 25%
Kyselina pantotenová [B5] 1.598 mg 32%
Vitamin B6 0.22 mg 13%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 88.82 mcg 0%
Vitamin C 4.951 mg 6%
Vitamin D 0 mcg 0%
Vitamin E 1.351 mg 9%
Vitamin K 14.133 mcg 12%
Betain 0.274 mg 0%
Cholin 16.423 mg 3%
Carbohydrates
živina Množství DV
Sacharidy celkem 82.7 g 30%
Sugars 2.2 g 4%
Vláknina 8.6 g 31%
Carbohydrate 82.3 g 0%
Čisté sacharidy 80.5g
aminokyseliny
živina Množství DV
Alanin 0.485 g 0%
Arginin 0.696 g 0%
Kyselina asparagová 0.853 g 0%
Cystein 0.376 g 0%
kyselina glutamová 4.842 g 0%
Glycin 0.506 g 0%
Histidin 0.323 g 0%
Izoleucin 0.588 g 0%
Leucin 1.026 g 0%
Lysin 0.429 g 0%
Metionin 0.228 g 0%
Fenylalanin 0.737 g 0%
Prolin 1.436 g 0%
Serin 0.715 g 0%
Treonin 0.427 g 0%
Tryptofan 0.183 g 0%
Tyrosin 0.387 g 0%
Valin 0.639 g 0%
Minerály
živina Množství DV
Vápník 43.75 mg 3%
Měď 0.39 mg 43%
Fluorid 2.08 mcg 0%
Železo 2.08 mg 12%
Hořčík 64 mg 15%
Mangan 1.08 mg 47%
Fosfor 222.01 mg 18%
Draslík 396.58 mg 8%
Selen 1.15 mcg 2%
Sodík 14.45 mg 1%
Zinek 1.39 mg 13%
další
živina Množství DV
Voda 58.728 g 0%
Popel 1.397 g 0%