Couscous Salad with Chickpeas

Vegetarian
Health score
19%
Couscous Salad with Chickpeas
20 min.
4
480kcal

Suggestions


Looking for a vibrant and nutritious dish that’s perfect for any occasion? Look no further than this delightful Couscous Salad with Chickpeas! This vegetarian recipe is not only quick to prepare—ready in just 20 minutes—but it also packs a flavorful punch that will tantalize your taste buds.

Imagine fluffy whole-wheat couscous, perfectly complemented by the earthy goodness of chickpeas and the creamy richness of crumbled feta cheese. The fresh mint and zesty lemon juice add a refreshing twist, while the subtle warmth of ground cinnamon and smoked paprika brings depth to every bite. This salad is a celebration of textures and flavors, making it an ideal side dish, a light lunch, or even a satisfying main course.

With only 480 calories per serving, this dish is not just delicious but also a healthy choice. The balanced caloric breakdown ensures you’re fueling your body with the right nutrients, featuring a good mix of protein, healthy fats, and carbohydrates. Whether you’re hosting a gathering or simply looking for a quick meal, this Couscous Salad with Chickpeas is sure to impress your family and friends. Dive into this colorful bowl of goodness and enjoy a taste of the Mediterranean right at home!

Ingredients

  • 0.5 teaspoon pepper black divided
  • 15 ounce chickpeas rinsed drained canned (garbanzo beans)
  • ounces feta cheese crumbled
  • 0.3 cup mint leaves fresh chopped
  • 1.5 teaspoons garlic minced
  • 0.3 cup green onions thinly sliced
  • 0.1 teaspoon ground cinnamon 
  • tablespoons juice of lemon fresh
  • tablespoons olive oil extra-virgin
  • 0.5 teaspoon salt divided
  • 0.1 teaspoon paprika smoked
  • Dash sugar 
  • large tomatoes ripe chopped
  • cup water boiling
  • cup couscous whole-wheat uncooked

Equipment

  • bowl

Directions

  1. Place couscous, 1/4 teaspoon salt, 1/4 teaspoon pepper, and cinnamon in a bowl. Stir in boiling water; cover and let stand 10 minutes. Fluff with a fork.
  2. Combine oil, juice, garlic, and sugar.
  3. Add oil mixture, remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, mint, and next 4 ingredients (through tomato).
  4. Sprinkle with cheese.

Nutrition Facts

Calories480kcal
Protein13.66%
Fat32.53%
Carbs53.81%

Properties

Glycemic Index
72.36
Glycemic Load
4.99
Inflammation Score
-6
Nutrition Score
15.31217409476%

Flavonoids

Eriodictyol
1.71mg
Hesperetin
2.01mg
Naringenin
0.46mg
Apigenin
0.21mg
Luteolin
0.49mg
Kaempferol
0.13mg
Myricetin
0.08mg
Quercetin
0.99mg

Nutrients percent of daily need

Calories:479.51kcal
23.98%
Fat:18.37g
28.26%
Saturated Fat:4.53g
28.3%
Carbohydrates:68.36g
22.79%
Net Carbohydrates:57.31g
20.84%
Sugar:2.93g
3.26%
Cholesterol:18.92mg
6.31%
Sodium:836.63mg
36.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.35g
34.7%
Manganese:1.05mg
52.31%
Fiber:11.05g
44.2%
Vitamin B6:0.66mg
32.97%
Vitamin K:23.73µg
22.6%
Iron:3.85mg
21.41%
Calcium:187.55mg
18.75%
Phosphorus:175.92mg
17.59%
Vitamin C:13.41mg
16.26%
Vitamin A:739.41IU
14.79%
Vitamin B2:0.22mg
13.13%
Folate:50.84µg
12.71%
Vitamin E:1.87mg
12.47%
Copper:0.23mg
11.63%
Magnesium:44.13mg
11.03%
Zinc:1.52mg
10.14%
Potassium:333.98mg
9.54%
Selenium:5.54µg
7.92%
Vitamin B1:0.1mg
6.37%
Vitamin B5:0.61mg
6.08%
Vitamin B12:0.36µg
5.99%
Vitamin B3:0.74mg
3.72%
Source:My Recipes