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Add a photoTake one serving to work every day for a week - keeps well in the fridge till Friday! Number of Servings: 5
Ингредиенты
- Chickpeas (200 grams dry = 400 grams canned/soaked)
- Couscous I cup dry
- Frozen/fresh peas 2 cups
- Chopped walnuts 1/4 cup
- Red sweet peppers 1 cup chopped
- Raisins 1 cup loosely packed
- Juice from 2 lemons
- 1 tablespoon balsamic vinegar
- Olive Oil 1 tablespoon (or other favorite oil)
- Lettuce (any) 5 cups shredded
- Chopped fresh parsley and mixed dry herbs to suit your taste
- Salt and pepper (optional)
Инструкции
- If you have chosen to use dry chickpeas, soak and boil as per instructions. Canned chickpeas need should just be drained and rinsed. Boil peas until tender and allow to cool. Soak couscous as per instructions and allow to cool. Mix chickpeas, couscous, peas, peppers, walnuts, raisins, lemon juice, vinegar, olive oil, parsley and herbs until well blended. Divide into 5 portions and refrigerate until needed. Serve each portion on a bed of shredded lettuce. If you would like to make this recipe even more substantial, add a chopped, grilled chicken breast to each portion, but don't forget to calculate the extra calories!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 159g | |
| Recipe makes 5 servings | |
| Calories 336 | |
| Calories from Fat 180 | 54% |
| Total Fat 20.53g | 26% |
| Saturated Fat 11.84g | 47% |
| Trans Fat 0.0g | |
| Cholesterol 49mg | 16% |
| Sodium 197mg | 8% |
| Potassium 434mg | 12% |
| Total Carbs 37.07g | 10% |
| Dietary Fiber 4.5g | 15% |
| Sugars 24.75g | 17% |
| Protein 4.87g | 8% |
Отзывы
22 января 2013
When I read the recipe I was thinking wow that quite a bit of lemon juice, however everything balances out with the raisins adding sweetness and the balsamic vinegar adding a twist in the taste. Minor substitution instead of 2 cups peas, I used 1 cup peas and 1 cup corn and threw in some raw carrots for additonal colour. Herbs used was oregano, dry mustard and thyme. Nice and easy healthy recipe.Этот рецепт был приготовлен/опробован мной!Содержит вариацию
