Couscous salad with spinach and feta

The recipeCouscous salad with spinach and fetaIt is a recipe for wellness salad rich in flavor and consistency. It is healthy, herbaceous and really satisfactory. Enjoy it as abundant main dish or ascontour.

This spinach couscous salad contains a variety of flavors. Contains fresh spinach leaves, chickpeas,onionsred, manyherbsFresh and a little heat given by red chilli. And then there is the creamy feta, crunchy pistachios and wonderfully scented oranges. All these real food ingredients are combined with the pearly couscous to create a wonderfully lively and super satisfactory meal.

Potrebbe essere una ricetta semplice, ma questa sana insalata è ricca di nutrienti e ha anche un sapore INCREDIBILE. È il contorno perfetto ED è abbastanza sostanzioso da essere un pasto autonomo. Inoltre, è abbastanza robusto da poter essere conservato bene in frigorifero. Ciò lo rende una  ricetta ideale  per pranzi da asporto o per alleggerire la preparazione della cena.

What is pearly couscous and on what differs from couscoustraditional?

Se non ti è familiare, ilcouscous pearly, also known as Israeli couscous or giant couscous, is a type ofpastabased on durum wheat semolina. It has the shape of small round pearls and has a rubbery consistency. I would say that it is very similar to barley.

When comparing the pearly couscous with the traditional couscous, evident differences in the consistency, size and method of preparation are noted. While the pearly couscous has larger and more round beans that provide a more substantial and rubbery consistency, similar to pasta, the normal couscous has a much more fine consistency.

In addition, pearly couscous is toasted before cooking, giving it a delicate hazelnut flavor. The normal couscous, on the contrary, is rehydrated with hot water (or broth), which translates into a lighter and soft consistency.

The normal couscous is commonly used as a side dish or base for stews and tagas, while the pearly couscous is an excellent base for salads like this.

Couscous salad with spinach and feta

The recipeCouscous salad with spinach and fetaIt is a recipe for wellness salad rich in flavor and consistency. It is healthy, herbaceous and really satisfactory. Enjoy it as plenty of main dish or as a side dish.

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Preparation:7 minutes minutes

Cooking:18 minutes minutes

Total time:25 minutes minutes

Range:Salads

Kitchen:International cuisine

Keywords:salads

Servings:6 portions

Calories:404kcal

Author: Cheryl Whyte

Equipment

• 1 Chopping board
• 1 Sharp knife
• 1 Padella or saucepan
• 1 Table spoon or wooden spatula
• 1 Bowl great
• 1 Small glass jar

Ingredients

For salad

• 270 gr couscous pearl
• ½ spoon extra virgin olive oil
• 450 ml vegetable broth Already ready or prepared in quantity with a low sodium -content vegetable broth nut
• 400 gr chickpeas drain
• ½ Red onion
• ½ cup fresh mint leaves finely chop
• 15 gr fresh coriander finely chopped (tender stems can be included)
• 60 gr spinach fresh new
• 75 gr feta crumbled
• 30 gr pistachios shelled

For the seasoning

• 2 spoons extra virgin olive oil
• ½ juice and orange zest
• 2 teaspoons apple cider vinegar
• 1 no red chilli Private of the seeds and finely chopped (optional)
• ½ teaspoon sea ​​salt
• ⅓ teaspoon black pepper just ground

instructions

• Prepare: Collect and prepare your ingredients.

Couscous

• Toast the raw couscous in extra virgin olive oil for about 2-3 minutes.
• Then add the vegetable broth and cook over low heat for 8-10 minutes.
• Mix from time to time while the couscous cooks. Once the couscous has softened and still have a nice bite, remove it from the heat, keep it covered and let it rest for 5 minutes.
• Shell it with a fork before pouring it into a large bowl.
• Tip: since all brands vary, check the indications on the packaging for your dried couscous.

Salad condiment

• Add the ingredients of the salad (extra virgin olive oil, orange juice, orange zest, apple cider vinegar, red pepper, salt and pepper).
• Close the lid and shake well until the dressing is well mixed.
• Tip: If you don't have a jar, you can mix the dressing in a small bowl with the help of a fork.

Season couscous

• While couscous is still hot, add about a third of the salad dressing and let the couscous absorb the flavors.
• Add the chickpeas, the red onion, the mint and the coriander (fresh) to the couscous and mix gently.
• Quindi aggiungere gli spinaci, la feta sbriciolata, i pistacchi e il condimento rimanente e dare un'ultima mescolata.

Servire

• Potete servire subito come piatto principale oppure come contorno.
• In alternativa, porzionatela in contenitori o vasetti individuali a chiusura ermetica e conservatela in frigorifero per 3-4 giorni.
  

Notes

Istruzioni per la conservazione: raffreddare a temperatura ambiente, trasferire in un contenitore ermetico e conservare in frigorifero per 3-4 giorni.

Nutrition

Calories:404kcal

Benefici per la salute del cous cous perlato

Il cous cous perlato è un’ottima fonte di proteine ​​e fibre alimentari. Soprattutto se scegli un couscous integrale o una varietà tricolore a cui sono aggiunti ingredienti extra come gli spinaci. Allora perché la fibra è così importante? Oltre a mantenere sano il sistema digestivo, le fibre svolgono anche un ruolo in quanto segue:

• Abbassamento dei livelli di colesterolo
• Promuovere livelli stabili di zucchero nel sangue
• Ridurre l’infiammazione
• Rimozione delle tossine dal corpo
• Favorire la sazietà, aiutando a tenere sotto controllo il peso

Detto questo,  più del 90%  di noi adulti nel Regno Unito semplicemente non assume abbastanza fibre nella nostra dieta e potrebbe trarre beneficio dall’incorporare cibi ricchi di fibre come il cous cous perlato nei nostri pasti.