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On-the-go Couscous Salad

1 Reviews
100% would make this recipe again

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

Preparation : 15 min Cooking : 15 min
600 calories/serving
  • Can be done in advance
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

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
salt [optional]
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.

Remarks

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

Nutrition Facts Table

per 1 Serving (460g)

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

Protein

30 g

Vitamin A

34 %

Vitamin C

162 %

Calcium

15 %

Iron

47 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 1 ½ servings
Milk and Alternatives : ½ serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
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

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

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again