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Couscous and Lentil Salad

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Preparation : 15 min Cooking : 30 min
400 calories/serving
  • Can be done in advance
  • Very easy
  • Lactose Free
  • 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
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. 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 (360g)

Amount

% Daily Value

Calories

400

Fat

15 g

24 %

Saturated 2.1 g
+ Trans 0 g

11 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

55 g

18 %

Fibre

8 g

33 %

Sugars

5 g

Protein

14 g

Vitamin A

19 %

Vitamin C

154 %

Calcium

5 %

Iron

29 %

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 : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Calcium, Vitamin B2
Good source of  :
Copper, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Vitamin A, Vitamin B1, Vitamin B6, Zinc
Excellent source of  :
Fibre, Folacin, Iron, Manganese, Potassium, Selenium, Vitamin C, Vitamin E, Vitamin K
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
Fats 3

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