Tempo di Preparazione: 30 min
Tempo di Cottura: 30 min
Tipo di Pasto:
Contorni
Insalate e Condimenti
Pranzo
Voto:
Voto Medio Degli Utenti FatSecret
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A fresh salad, great as a side with low fat protein or as a meal on its own.
Ingredienti
- 1 olive oil spray
- 2 tbsps pumpkin seeds
- 1 can borlotti beans, drained
- 1 can chick peas, drained
- 40 g wholegrain mustard
- 60 ml balsamic vinegar
- 250 g pearl cous cous
- 1 cucchiaio da tavolo cracked black pepper
- 1 cucchiaio da tavolo red wine vinegar
- 2 cucchiai da tavolo olive oil
- 1 lemon zest and juice
- 1 media carrot, peeled, finely diced
- 1 large celery stalk, finely diced
- 70 g sultanas
- 1 Lebanese cucumber, seeds removed, finely diced
- 3 spicchio garlic crushed
- 1 grande onion, finely diced
- 5 sprigs parsley leaves, finely chopped
- 1 1/2 tazze butternut pumpkin, peeled, cubed
- 4 tbsps shallots, finely diced
- 1 medio red pepper, finely diced
- 2 tazze boiling water
Preparazione
- Preheat oven to 180 °C. Line a baking tray with baking paper and scatter the pumpkin cubes, spray with olive oil and bake for 30 minutes or until tender. Remove from oven and allow to cool.
- Place 1 tablespoon of olive oil in a heavy bottom saucepan, warm olive oil on medium heat, add onion and cook until translucent. Add garlic and cook for 1 minute before adding the cous cous. Stir all the time and just brown the grains, about 5 minutes.
- Add the 2 cups of boiling water and reduce heat to low. Cover with a lid and stir occasionally, it should take 8-10 minutes for the cous cous to cook. Remove from heat and spread over a large tray to cool quickly.
- Combine the remaining oil, lemon juice, balsamic vinegar, red wine vinegar and mustard to make a dressing, set aside.
- In a large bowl combine the cous cous, red peppers, roasted pumpkin, well rinsed and drained borlotti beans and chickpeas, celery, carrot, cucumber, shallots, lemon zest, pumpkin seeds, sultanas, cracked black pepper and parsley. Combine well.
- Add the dressing and give a thorough toss. Check for seasoning and adjust pepper and salt to your liking. Refrigerate for an hour before serving.
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Ultime Ricette
Una ricetta dolce, deliziosa e senza farina.
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Veloce, facile e con poche calorie.
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Piatto gustoso per pranzo o cena.
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Veloce, semplice e delizioso.
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Riepilogo Nutrizionale:
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Ci sono 218 calorie in 1 porzione di Israeli Cous Cous Salad.
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Divisione Calorie: 20% gras, 67% carb, 13% prot. |
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Valori Nutrizionali
Porzione
per porzione
Energia
914 kJ
11%
218 kcal
Grassi
5g
7%
Grassi Saturi
0,691g
3%
Grassi Insaturi
0g
Grassi Monoinsaturi
2,104g
Grassi Polinsaturi
0,86g
Carboidrati
37,44g
14%
Zuccheri
6,59g
7%
Fibra
3,4g
Proteine
7,16g
14%
Sale
0,38g
6%
Colesterolo
0mg
Potassio
255mg
13%
Divisione Calorie:
Carboidrati (67%)
Grassi (20%)
Proteine (13%)
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Basato su un GDA di 2000 calorie
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