Your Recipe

Tomato Basil Caprese Couscous

Ingrédient Quantité Calories
Avocats 150g 240kcal
Tomates 85g 15kcal
Couscous sec 558g 2098kcal
Pois chiches 164g 266kcal
Huile d'olive 26.6g 235kcal
Origan séché 0.505g 1kcal
Basilic frais 5.03g 1kcal
Poudre d'ail 0.789g 3kcal
Vinaigre balsamique 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!

Valeurs nutritives
Taille des portions 167 g | ml
Quantité par portion 479
2003
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.4g 12%
Gras saturés 1.3g 7%
Sodium 14mg 1%
Total des glucides 83g 30%
Fibres alimentaires 8.6g 31%
Sucre 2.2g
Protéine 15g 30%
Vitamine D 0mcg 0%
Calcium 44mg 3%
Fer 2.1mg 12%
Potassium 397mg 8%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 10.258 mcg 1%
Thiamine [B1] 0.206 mg 17%
Riboflavine [B2] 0.126 mg 10%
Niacine [B3] 3.921 mg 25%
Acide pantothénique [B5] 1.598 mg 32%
Vitamine B6 0.22 mg 13%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 88.82 mcg 0%
Vitamine C 4.951 mg 6%
Vitamine D 0 mcg 0%
Vitamine E 1.351 mg 9%
Vitamine K 14.133 mcg 12%
Bétaïne 0.274 mg 0%
Choline 16.423 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 82.7 g 30%
Sugars 2.2 g 4%
Fibres alimentaires 8.6 g 31%
Carbohydrate 82.3 g 0%
Glucides nets 80.5g
acides aminés
nutriment Quantité DV
Alanine 0.485 g 0%
Arginine 0.696 g 0%
Acide aspartique 0.853 g 0%
Cystéine 0.376 g 0%
Acide glutamique 4.842 g 0%
Glycine 0.506 g 0%
Histidine 0.323 g 0%
Isoleucine 0.588 g 0%
Leucine 1.026 g 0%
Lysine 0.429 g 0%
Méthionine 0.228 g 0%
Phénylalanine 0.737 g 0%
Proline 1.436 g 0%
Sérine 0.715 g 0%
Thréonine 0.427 g 0%
Tryptophane 0.183 g 0%
Tyrosine 0.387 g 0%
Valine 0.639 g 0%
Minéraux
nutriment Quantité DV
Calcium 43.75 mg 3%
Cuivre 0.39 mg 43%
Fluorure 2.08 mcg 0%
Fer 2.08 mg 12%
Magnésium 64 mg 15%
Manganèse 1.08 mg 47%
Phosphore 222.01 mg 18%
Potassium 396.58 mg 8%
Sélénium 1.15 mcg 2%
Sodium 14.45 mg 1%
Zinc 1.39 mg 13%
autres
nutriment Quantité DV
Eau 58.728 g 0%
Cendres 1.397 g 0%