On-the-go Couscous Salad

2 Reviews
100% would make this recipe again

This recipe can be made in a flash and is perfect for an on-the-road meal.

This recipe is incompatible with your food profile

Preparation : 15 min Cooking : 15 min
600 calories/serving

Ingredients

4 eggs size large
1 cup couscous, whole wheat 160 g
1 yellow or red sweet peppers, finely diced 200 g
1 shallots, finely chopped 40 g
1/2 bunch arugula, coarsely chopped 80 g
1/4 cup extra virgin olive oil 65 mL
1/4 cup orange juice, freshly squeezed 3/4 orange
1/4 cup lemon juice, freshly squeezed 1 1/2 lemon
4 tsp Dijon mustard 20 g
2 3/4 cups lentils (canned), rinsed and drained 700 mL
80 g feta cheese, light, crumbled
1/3 cup fresh mint, finely chopped 18 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Hard-boil the eggs, cool them down immediately in cold water, then cut into quarters. Set aside.
  2. Cook the couscous then let it cool down 10 minutes.
  3. Prepare the vegetables: Seed, core and dice the pepper; finely chop the shallot; coarsely chop the arugula. Place the vegetables in a large bowl. Add the couscous to the bowl.
  4. In a small bowl, whisk together the oil, orange and lemon juice, mustard, salt, and pepper. Pour over the salad. Add the lentils and gently toss to combine. Coarsely crumble the feta cheese and add it on top of the salad. Arrange the quartered egg(s) on top of the salad, season to taste with salt and pepper. Sprinkle with the finely chopped mint then serve.

Observations

This salad can be made a couple days in advance and kept in the fridge.

Nutrition Facts Table

per 1 serving (460 g)

Amount

% Daily Value

Calories

600

Fat

24 g

37 %

Saturated 5.5 g
+ Trans 0.1 g

28 %

Cholesterol

230 mg

Sodium

530 mg

22 %

Carbohydrate

67 g

22 %

Fibre

10 g

42 %

Sugars

7 g

Net Carbs

57 g

Protein

30 g

Vitamin A

34 %

Vitamin C

162 %

Calcium

15 %

Iron

47 %

Claims

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

DIABETES Exchange

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

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.