Couscous and Vegetable Salad

 

This vegetarian meal is light on the stomach, fiber and protein-rich and low-calorie.

Nutritional facts (per serving)

  • Calories: 323
  • Protein: 10 g
  • Fat: 7 g
  • Carbohydrates: 56 g
  • Sodium: 301 mg
  • Potassium: 453 mg
  • Cholesterol: 191 mg
  • Calcium: 50 mg
  • Iron: 2 mg
  • Vitamin A: 3648 international units
  • Vitamin C: 36 mg
  • Sugar: 8 mg
  • Magnesium: 1 mg

 

  • Servings: 6
  • Preparation: 15 minutes + 30-minute break
  • Cooking: 5 minutes
  • Total time: 50 minutes

Ingredients

  • 1/2 cup water
  • 1/2 teaspoon salt
  • 1 tablespoon extra-virgin olive oil
  • 1 cup couscous
  • 3/4 cup canned chickpeas (with liquid)
  • 1/2 cup frozen peas
  • 2 1/2 tablespoons garlic, well-chopped or mashed
  • 1 medium-size carrot, thinly sliced
  • 2 1/2 tablespoons pine nuts
  • 1 small red or yellow pepper, chopped
  • 2 1/2 tablespoons raisins
  • 2 1/2 tablespoons lemon juice
  • 1/4 teaspoon dried oregano

Instructions

  • Heat a medium frying pan on high heat, add the water, oil and salt and bring to a boil, then add the couscous and turn off the heat.
  • Cover the pan and set aside for about 5 minutes for the couscous to absorb the water, then stir gently with a fork.
  • Put the couscous in a larger bowl then add the chickpeas, peas, carrots, tomatoes, pepper, raisins and pine nuts. Mix gently.
  • In a small bowl, mix the lemon juice, oregano and oil. Add 3 tablespoons of the chickpea liquid and stir, then add the couscous bowl, mix and toss well.
  • Cover the bowl and set aside at room temperature for about 30 minutes until the flavors mix, then serve.

 

Sources:

Source 1

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