Main meal$$

Solata s kuskusom in črnim fižolom

Ta barvita solata s kuskusom združuje svežo zelenjavo, beljakovinsko bogat fižol in aromatična zelišča. Odlična izbira za zdrav obrok, ki vas bo nasitil brez občutka teže.

Prep time
15 min
Cook time
10 min
Total time
25 min
Servings
4

Recipe

LIKE COUS-COUS FONIO, LIKE COUS-COUS
200 g
Soup, SWANSON, vegetable broth
400 ml
Beans, black, canned
250 g
Tomatoes, grape, raw
150 g
Cucumber, with peel, raw
1 large
Peppers, bell, red, raw
1 large
Cheese, feta, whole milk, crumbled
60 g
Parsley, fresh
30 g
Oil, olive, extra virgin
3 tbsp
Lemons, raw, without peel
1 piece
Garlic, raw
1 clove
Salt, table, iodized
1 pinch
Spices, pepper, black
1 pinch

Per servingTotal
Calories:345 kcal1380 kcal
Protein:12 g48 g
Carbohydrates:42 g168 g
Fat:14 g56 g
Micronutrients
Sugar:2.9 g11.7 g
Saturated fat:3.8 g15.3 g
Cholesterol:13.4 mg53.4 mg
Sodium:657.9 mg2631.6 mg
Potassium:512.1 mg2048.2 mg
Calcium:142.7 mg570.8 mg
Iron:2.3 mg9.1 mg
Magnesium:47.7 mg190.9 mg
Zinc:1.3 mg5.2 mg
Phosphorus:154.5 mg618 mg
Vitamin C:36.9 mg147.4 mg
Vitamin A:69.6 µg278.4 µg
Vitamin D:0.1 µg0.2 µg
Vitamin B12:0.3 µg1 µg

Instructions

1
V kozici na kapljici olja na hitro prepražite kuskus, da rahlo zadiši. Zalijte z jušno osnovo, zavrite, nato pa ogenj zmanjšajte in pokrito kuhajte 8–10 minut, dokler se tekočina ne vpije. Kuskus pustite počivati 5 minut, nato ga z vilicami razrahljajte.
2
Medtem ko se kuskus hladi, v veliki skledi pripravite zelenjavo: narežite paradižnike, kumaro in papriko. Dodajte opran črni fižol in sesekljan peteršilj.
3
V majhnem kozarcu zmešajte vse sestavine za preliv: oljčno olje, limonin sok, lupinico, česen in začimbe. Dobro pretresite.
4
Ohlajen kuskus stresite k zelenjavi, prelijte s prelivom in rahlo premešajte.
5
Na koncu po vrhu potresite nadrobljen feta sir. Solato postrezite takoj ali jo postavite v hladilnik, da se okusi povežejo.

Nutritional benefits

Zaradi visoke vsebnosti prehranskih vlaknin iz stročnic in zelenjave, ta obrok prispeva k urejeni prebavi in zagotavlja stabilno raven energije.

Similar recipes

Main meal
10 min
Crispy Quinoa with Roasted Chickpeas, Feta and Refreshing Mediterranean Vegetables
10 min621 kcal23 g70 g29 g
Main meal
10 min
Creamy Polenta with Mushrooms and Smoked Tofu
10 min331 kcal18 g48 g6 g
Main meal
20 min
Nutritious Vegan Meatballs with Tempeh, Mushrooms and Walnuts
20 min389 kcal23 g32 g20 g
Main meal
10 min
Creamy Risotto with Roasted Cherry Tomatoes, Fresh Basil and Burrata
10 min610 kcal21 g78 g24 g
Main meal
25 min
Rich Lentil Pie with Butternut Squash and Fresh Herbs
25 min584 kcal21 g78 g22 g

Share your opinion

0.00 comments
Flavor
0.0
Prep time
0.0
Difficulty
0.0
Satisfaction
0.0
Flavor
Prep time
Difficulty
Satisfaction

About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.