Salad With Broccoli And Couscous: A Light, Healthy Recipe
Salad with broccoli and couscous is an excellent recipe if you are looking for a lighter dish. Broccoli has lots of health benefits. For example, eating broccoli can help prevent various diseases from developing.
It is important to note that increasing the amount of vegetables you eat is essential to your overall health. They contain vitamins, minerals and plant substances. So the greater variety of vegetables you eat, and the more vegetables you incorporate into your diet, the better.
Salad with broccoli and couscous
In this article we will share a recipe full of high quality complex carbohydrates. It also contains proteins with high biological values, which help with proper muscle function. In addition, this salad is full of antioxidants.
We must note that you can make this Salad with broccoli and couscous in many different ways. But today we just want to share one recipe. Once you have tried this, we recommend experimenting with other vegetables or different dressings.
Spices are good for your health, so you can also include them in your salad. They will enhance the organoleptic quality of your recipe and they also contribute bioactive elements.
Ingredients
- 200 grams of couscous
- 175 ml vegetable broth
- 1 orange
- Canned tuna
- 1 broccoli head
- Balsamic vinegar
- 1 teaspoon dijon mustard
- Pepper and salt
- 1 teaspoon honey
- Hazelnuts
Course of action
First, start making the couscous. To do this, boil vegetable oil with a little salt and put the couscous in a separate bowl. Once it starts to boil, pour broth over the couscous in the bowl and then cover it. Wait 10 minutes.
Then grate the orange peel on top and use a fork to mix it together. At the same time, cut the broccoli into small pieces and sauté it with extra virgin olive oil for 3-4 minutes in a pan.
Now it’s time to make vinaigrette. Mix vinegar, mustard, honey, pepper and salt in a bowl. Then pour it on top of the broccoli and couscous as well as a small can of tuna. Finally, add the chopped hazelnuts on top. Your right is ready!
You can also replace the hazelnuts with walnuts, cashews or chopped almonds if you like these nuts better. You can even try combining them all and adding them to your dish.
Nutritional properties of broccoli
Of course, we can not share this recipe with you without talking about the nutritional properties of broccoli. According to a study published in the Journal of Medicinal Food , this vegetable contains a large amount of antioxidant properties.
Among these antioxidants, we highlight isocyanates. According to research in the journal Life Sciences , these elements may help prevent the development of chronic diseases. They help block the formation of free radicals and inactive cells with malignant changes. This reduces the risk of these cells reproducing uncontrollably.
In addition, we should point out the fiber content of broccoli. This nutrient has the ability to prevent constipation. According to an article in Gut Microbes , it is also beneficial for the bacteria in the intestines.
This vegetable also helps increase your feeling of satiety because it is high in fiber. And broccoli contains very few calories, so it will not ruin your diet. It is very important for those who want to lose weight.
Conclusion on salad with broccoli and couscous
As you can see, it is very easy to make this salad with broccoli and couscous. It only takes a few minutes to make a healthy dish filled with antioxidants. You can also make it on a weekly basis as long as your other meals are full of different foods.
Remember that it is always a good idea to eat a lot of vegetables. That way, you get plenty of plant matter. These help reduce your risk of developing chronic diseases caused by oxidation and inflammation.
Lastly, do not forget about the importance of supplementing your diet with regular physical activity and proper rest.
