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