Couscous and Lentil Salad

Couscous and Lentil Salad

4 servings
Preparation 15 min
Cooking 30 min

470 calories per serving 


Ingredients

2/3 cup green-brown lentils (dried)   110 g
1 cup couscous, whole wheat   160 g
1 cucumbers, medium size, finely diced   260 g
1 yellow or red sweet peppers, finely diced   200 g
4 green onions/scallions, thinly sliced   60 g
1/4 cup extra virgin olive oil   65 mL
1/4 cup lemon juice, freshly squeezed   1 1/2 lemon
2 tsp Dijon mustard   10 mL
100 g feta cheese, crumbled    
4 tbsp chives, fresh, finely chopped   12 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Method

  1. Rinse the lentils and cook them in a saucepan of boiling salted water, about 30 min until tender but still somewhat firm. Drain, discard the liquid and set aside the lentils.
  2. Cook the couscous then let it cool down a few minutes.
  3. Prepare the vegetables. Peel, seed and finely dice the cucumber; seed, core and dice the pepper; thinly slice the green onions. Place the vegetables in a large bowl. Add the lentils and couscous to the bowl.
  4. In a small bowl, whisk together the oil, lemon juice, mustard, salt, and pepper. Pour over the couscous and vegetables. Gently toss to combine. Coarsely crumble the feta cheese and add it on top of the salad. Sprinkle with the finely chopped chives then serve.

Remarks

Lentils can be cooked up to 5 days in advance.

Nutrition Facts Table

Nutrition Facts

per 1 serving (390g)

Amount

% DV*

* DV = Daily Value

Calories

470

Fat

21 g

32 %

Saturated 6 g
+ Trans 0 g

30 %

Cholesterol

25 mg

Sodium

330 mg

14 %

Carbohydrate

56 g

19 %

Fibre

8 g

33 %

Sugars

6 g

Protein

18 g

Vitamin A

20 %

Vitamin C

150 %

Calcium

15 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: serving
Milk and Alternatives: ½ serving
Meat and Alternatives: ½ serving

More info

Claims

Free :
Added Sugar
Good source of :
Calcium, Copper, Magnesium, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2
Excellent source of :
Fibre, Folacin, Iron, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc

More info


This recipe is in the following categories: Beans/Legumes | Rice/Grain | First courses/Appetizers | Lunch box | Main courses/Entrées | Salads | Halal | High Calcium | High Fibre | High Iron | Kosher | Vegetarian

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