Your Recipe

Tomato Basil Caprese Couscous

Zutat  Menge  Kalorien 
Avocado 150g 240kcal
Tomaten 85g 15kcal
Couscous trocken 558g 2098kcal
Kichererbsen 164g 266kcal
Olivenöl 26.6g 235kcal
Oregano getrocknet 0.505g 1kcal
Basilikum frisch 5.03g 1kcal
Knoblauchpulver 0.789g 3kcal
Essig Balsamico 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!

Nährwertangaben 
Portionsgröße  167 g | ml
Menge pro Portion  479
2003
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.4g 12%
Gesättigte Fettsäuren  1.3g 7%
Natrium 14mg 1%
Gesamte Kohlenhydrate  83g 30%
Ballaststoffe  8.6g 31%
Zucker  2.2g
Protein  15g 30%
Vitamin D 0mcg 0%
Kalzium 44mg 3%
Eisen  2.1mg 12%
Kalium 397mg 8%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.598 mg 32%
Vitamin B6 0.22 mg 13%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  82.7 g 30%
Sugars 2.2 g 4%
Ballaststoffe  8.6 g 31%
Carbohydrate 82.3 g 0%
Netto-Kohlenhydrate 80.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.485 g 0%
Arginin 0.696 g 0%
Asparaginsäure 0.853 g 0%
Cystein 0.376 g 0%
Glutaminsäure 4.842 g 0%
Glycin 0.506 g 0%
Histidin 0.323 g 0%
Isoleucin 0.588 g 0%
Leucin 1.026 g 0%
Lysin 0.429 g 0%
Methionin 0.228 g 0%
Phenylalanin 0.737 g 0%
Prolin 1.436 g 0%
Serin 0.715 g 0%
Threonin 0.427 g 0%
Tryptophan 0.183 g 0%
Tyrosin 0.387 g 0%
Valin 0.639 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 43.75 mg 3%
Kupfer 0.39 mg 43%
Fluorid 2.08 mcg 0%
Eisen  2.08 mg 12%
Magnesium 64 mg 15%
Mangan 1.08 mg 47%
Phosphor 222.01 mg 18%
Kalium 396.58 mg 8%
Selen 1.15 mcg 2%
Natrium 14.45 mg 1%
Zink 1.39 mg 13%
andere
Nährstoff Menge  DV
Wasser 58.728 g 0%
Asche 1.397 g 0%