Black Lentil and Couscous Salad

Vegetarian
Vegan
Dairy Free
Health score
13%
Black Lentil and Couscous Salad
45 min.
6
211kcal

Suggestions


Looking for a vibrant and nutritious dish that’s perfect for any occasion? Look no further than this delightful Black Lentil and Couscous Salad! Bursting with flavor and packed with wholesome ingredients, this salad is not only vegetarian and vegan but also completely dairy-free, making it a fantastic choice for everyone at the table.

In just 45 minutes, you can whip up a colorful medley of black lentils, fluffy couscous, and fresh vegetables, all tossed together with a zesty lemon dressing. The combination of tender lentils and couscous creates a satisfying base, while the cherry tomatoes and cucumber add a refreshing crunch. The addition of golden raisins brings a touch of sweetness, perfectly balancing the savory elements of the dish.

Herbs like fresh mint and parsley elevate the flavors, making each bite a burst of freshness. Whether you’re serving it as a side dish, an antipasti platter, or a light starter, this salad is sure to impress your guests and leave them wanting more. With only 211 calories per serving, it’s a guilt-free option that doesn’t compromise on taste. So gather your ingredients and get ready to enjoy a delicious and healthy meal that’s as beautiful as it is nourishing!

Ingredients

  • 0.5 cup lentils dried black
  • cup cherry tomatoes quartered
  • 0.8 cup couscous uncooked
  • 0.3 cup cucumber finely chopped
  • tablespoons mint leaves fresh chopped
  • 0.3 cup parsley fresh chopped
  • 0.3 cup golden raisins 
  • tablespoons juice of lemon fresh
  • teaspoon lemon rind grated
  • tablespoons olive oil extra-virgin
  • 0.3 cup onion red finely chopped
  • 0.8 teaspoon salt divided
  • cups water divided

Equipment

  • bowl
  • sauce pan

Directions

  1. Rinse lentils with cold water; drain.
  2. Place lentils and 4 cups water in a large saucepan; bring to a boil. Reduce heat, and simmer 20 minutes or until tender.
  3. Drain and rinse with cold water; drain.
  4. Bring remaining 1 cup water to a boil in a medium saucepan; gradually stir in couscous and 1/4 teaspoon salt.
  5. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
  6. Combine lentils, couscous, remaining 1/2 teaspoon salt, tomatoes, and remaining ingredients in a large bowl.

Nutrition Facts

Calories211kcal
Protein14.19%
Fat21.34%
Carbs64.47%

Properties

Glycemic Index
32.61
Glycemic Load
13.85
Inflammation Score
-5
Nutrition Score
7.8647824512876%

Flavonoids

Eriodictyol
1.14mg
Hesperetin
1.34mg
Naringenin
0.1mg
Apigenin
5.53mg
Luteolin
0.35mg
Isorhamnetin
0.45mg
Kaempferol
0.32mg
Myricetin
0.38mg
Quercetin
2.21mg

Nutrients percent of daily need

Calories:210.93kcal
10.55%
Fat:5.09g
7.82%
Saturated Fat:0.7g
4.39%
Carbohydrates:34.57g
11.52%
Net Carbohydrates:29.12g
10.59%
Sugar:6.09g
6.77%
Cholesterol:0mg
0%
Sodium:310.27mg
13.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.61g
15.22%
Vitamin K:45.35µg
43.19%
Fiber:5.45g
21.82%
Vitamin C:14.97mg
18.14%
Manganese:0.27mg
13.57%
Iron:2.16mg
12%
Vitamin A:445.18IU
8.9%
Copper:0.16mg
7.76%
Phosphorus:61.02mg
6.1%
Potassium:209.6mg
5.99%
Vitamin E:0.86mg
5.7%
Magnesium:22.07mg
5.52%
Vitamin B3:1.08mg
5.38%
Folate:18.71µg
4.68%
Vitamin B6:0.09mg
4.67%
Calcium:41.83mg
4.18%
Vitamin B1:0.06mg
3.83%
Vitamin B5:0.37mg
3.7%
Vitamin B2:0.05mg
3.09%
Zinc:0.35mg
2.32%
Source:My Recipes