Insalata invernale di cous cous
karo_lina_barbosa
Preparation time
15 minutiDifficulty
MediaCooking time
20 minutiServings
2Porta l’inverno in tavola con questa colorata insalata di cous cous, arricchita da broccoli, ceci croccanti, pomodori freschi e feta saporita. Un piatto leggero ma sostanzioso, condito con una fresca emulsione al limone e origano, perfetto per un pasto sano e gustoso!
Ingredients
- Couscous200 g
- Tuna in oil150 g
- Broccoli150 g
- Chickpeas (precooked)100 g
- Feta100 g
- Cherry tomato100 g
- Extra virgin olive oil3 tablespoons
- Shallot1 u (40 g)
- Lemon1 u (85 g)
- Dried oreganoto taste
- Fine saltto taste
- Black pepperto taste
Procedure
0. Pour the couscous into a large bowl, add boiling salted water to cover, and let it sit for 5 minutes. Fluff the couscous with a fork, adding a drizzle of extra virgin olive oil to prevent it from sticking.
1. Blanch the broccoli florets in salted water for 5-6 minutes, drain them and immerse them in cold water to maintain their bright color and crunchiness.
2. Season the pre-cooked chickpeas with a drizzle of oil, salt, and pepper, and cook them in an air fryer at 200°C (400°F) for 10-12 minutes, until golden brown and crispy. Alternatively, you can bake them in the oven at 200°C (400°F) for about 20 minutes.
3. Wash the tomatoes, cut them into small pieces, and season with a pinch of salt and pepper. Crumble the feta cheese with your hands into irregular pieces.
4. Make an emulsion by mixing the extra virgin olive oil with the lemon juice, a pinch of salt and pepper, and plenty of oregano.
5. In a large bowl, combine the separated couscous, blanched broccoli, tomatoes, crispy chickpeas, and crumbled tuna. Add the crumbled feta and drizzle with the dressing. Stir gently to evenly distribute all the ingredients.
6. If you want to add a touch of extra crunch, you can complete the dish with a handful of toasted sunflower or pumpkin seeds.
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Creation date Jan 05, 2025
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Nutritional Values
Nutritional values per serving
*The nutritional values shown are calculated based on the ingredients provided by the user and represent an average estimate, without taking into account any variations due to cooking methods or other external factors. The information on ingredients is based on generally accepted data and may vary depending on the brand, product quality, and specific preparation conditions. Therefore, the maximum accuracy of the data provided cannot be guaranteed. For precise nutritional information, we recommend consulting a nutrition professional or using specific analysis tools.