On-the-go Couscous Salad

On-the-go Couscous Salad

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

4 servings
Preparation 15 min
Cooking 15 min

600 calories per 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 mL
2 3/4 cups lentils (canned), rinsed and drained   700 mL
80 g feta cheese, light, crumbled    
6 tbsp fresh mint, finely chopped   18 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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.

Remarks

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

Nutrition Facts Table

Nutrition Facts

per 1 serving (460g)

Amount

% DV*

* DV = Daily Value

Calories

600

Fat

24 g

37 %

Saturated 6 g
+ Trans 0.1 g

28 %

Cholesterol

235 mg

Sodium

530 mg

22 %

Carbohydrate

67 g

22 %

Fibre

10 g

42 %

Sugars

7 g

Protein

30 g

Vitamin A

35 %

Vitamin C

160 %

Calcium

15 %

Iron

45 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

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

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Vitamin D
Good source of :
Calcium, Copper
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
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Beans/Legumes | Rice/Grain | Lunch box | Main courses/Entrées | Salads | Artery-healthy | Halal | Heart-healthy | High Calcium | High Fibre | High Iron | Kosher | Low Saturated Fat | Low Sodium | Vegetarian | Buffet

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