recept bloemkool couscous

Couscous van bloemkool! Een frisse salade met goeie bite door de bloemkool en de noten. En ja de bloemkool gaat er rauw in:) Doordat je het raspt wordt het klein en geeft het een knapperige bite. Lekker als lunch, naast een soepje of bij de bbq!

Ik eet de salade vaak als lunch  met een   soepje ernaast. Denk aan courgette soep, zoete aardappel soep of paprika soep. Zo kom je zeker aan je dagelijkse portie groente!

Het recept is voor 4-6 porties. Ik maak vaak een grote schaal aan het begin van de week zodat we  de dagen erna de lunch al klaar hebben staan, scheelt weer tijd  van een lunch bedenken en maken doordeweeks:)

Je kunt deze maaltijd nog eiwitrijker maken door er gerookte kip aan toe te voegen.

Bloemkool Couscous salade

Tijd: 25 min | 4-6 porties

Dit heb je nodig

  • 1 grote bloemkool
  • 200 gr feta 
  • 2 rode uien
  • 60 gr gemengde noten (ongezouten of gezouten) 
  • 75 gr rucola 
  • 1 handje/ 1 el munt (vers of gedroogd)
  • 1 handje/ 1 el peterselie (vers of gedroogd) 
  • 1 handje/ 1 el koriander (vers of gedroogd) 
  • peper en zout
  • 3 el olijfolie
  • sap van een 1/2 citroen

Zo maak je het

  1. Snijd de bloemkool in grove stukken en rasp deze zover mogelijk. De stukken stronk die je overhoud kun je fijn snijden en ook bij de bloemkool couscous voegen.
  2. Snijd de rode ui in halve ringen en bak deze in een scheut olijfolie.
  3. Snijd de feta in stukjes en voeg deze bij de salade samen met de ui. Roer een paar keer goed om.
  4. Voeg de noten en een deel van de rucola bij de salade en schep weer om.
  5. Snijd de verse kruiden fijn (of neem 1 el van de gedroogde kruiden) en voeg deze toe aan de salade.
  6. Voeg peper en zout toe naar smaak.
  7. Voeg de olijfolie samen met het sap van de halve citroen en giet dit over de salade.
  8. Schep de salade nog een paar keer goed om and it´s ready to eat!

Tip

  • Dit recept is goed te gebruiken als mealprep! Maak in een keer meerdere porties klaar en bewaar deze in een bakje in de koelkast. Max 4 dagen in de koelkast te bewaren.
  • Wil je de salade eiwitrijker maken? Voeg dan 1 gerookte kip toe. 
  • Houd je niet van feta? Kies dan voor mozzarella of geitenkaas.

Voedingswaarden

Voor 1 portie (totaal  porties)
Calorieën: 358
Koolhydraten: 11
Eiwitten: 14
Vetten: 27
Vezels: 5,5

117 reacties

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