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Couscous and Lentil Salad

128 Reviews
98% would make this recipe again

Preparation : 15 min Cooking : 30 min
470 calories/serving
  • Can be done in advance
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

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
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
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (390g)

Amount

% Daily Value

Calories

470

Fat

21 g

32 %

Saturated 6 g
+ Trans 0 g

30 %

Cholesterol

20 mg

Sodium

330 mg

14 %

Carbohydrate

56 g

19 %

Fibre

8 g

33 %

Sugars

6 g

Protein

18 g

Vitamin A

22 %

Vitamin C

154 %

Calcium

16 %

Iron

30 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 1 ½ servings
Milk and Alternatives : ½ serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Fruits 0
Vegetables 1
Meat and Alternatives 1 ½
Fats 4

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Members' Reviews

128 Reviews (124 with rating only ) 98% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
jcraig210@gmail.com
july 26, 2016 | I would make this recipe again

very good will make this one again

Useful 0
hannahdayan
march 08, 2011 | I would make this recipe again

I found the vinaigrette for this recipe very tasty, but i find (as with most grain salads) you need to make extra or the salad tends to be a little dry.

Useful 0
GiftedDesigns
march 01, 2010

Probably not going to remake this...just wasn't my thing, though it was very quick and easy to make.

Useful 0
strivingveg
may 11, 2009 | I would make this recipe again

Excellent mix of flavours - lemon, Dijon, feta. The couscous and lentils provide a contrasting texture to the vegetables.

Useful 4

Top Reviews

View All Reviews
strivingveg
may 11, 2009 | I would make this recipe again

Excellent mix of flavours - lemon, Dijon, feta. The couscous and lentils provide a contrasting texture to the vegetables.

Useful 4
jcraig210@gmail.com
july 26, 2016 | I would make this recipe again

very good will make this one again

Useful 0
hannahdayan
march 08, 2011 | I would make this recipe again

I found the vinaigrette for this recipe very tasty, but i find (as with most grain salads) you need to make extra or the salad tends to be a little dry.

Useful 0