Couscous Salad with Chickpeas and Tomatoes

Vegetarian
Health score
8%
Couscous Salad with Chickpeas and Tomatoes
45 min.
6
149kcal

Suggestions


Welcome to a delightful culinary experience with our Couscous Salad with Chickpeas and Tomatoes! This vibrant, vegetarian dish is not only quick to prepare—ready in just 45 minutes—but also packed with flavor and nutrition, making it the perfect accompaniment for any meal. Whether you're looking for a refreshing side dish, an enticing starter, or a healthy snack, this salad is versatile enough to meet your needs.

Imagine sinking your teeth into fluffy couscous that has absorbed the rich flavors of organic vegetable broth, complemented by the delightful crunch of fresh vegetables and the hearty goodness of chickpeas. A sprinkle of crumbled feta cheese adds a creamy touch, while kalamata olives bring a burst of briny flavor, and fresh parsley rounds it all off with a pop of color and freshness. The zesty kick from lemon juice and red wine vinegar elevates this dish, making every bite a celebration for your taste buds.

This salad is not only delectable but also nutrient-rich, featuring a balanced caloric profile. It's an excellent source of plant-based protein and healthy fats, making it a perfect choice for anyone interested in a wholesome diet. Ideal for a picnic, potluck, or simply to enjoy at home, our Couscous Salad with Chickpeas and Tomatoes is sure to impress your family and friends. Get ready to embrace the flavors of a Mediterranean delight that will leave you feeling satisfied and energized!

Ingredients

  • 0.8 cup chickpeas canned rinsed drained (garbanzo beans)
  • 0.8 cup couscous uncooked
  • tablespoon olive oil extravirgin
  • 1.5 ounces feta cheese crumbled
  • tablespoons parsley fresh chopped
  • tablespoons kalamata olives pitted chopped
  • tablespoon juice of lemon fresh
  • Dash pepper black freshly ground
  • 0.3 cup plum tomatoes seeded chopped
  • tablespoons onion red minced
  • tablespoon red wine vinegar 
  • 0.1 teaspoon salt 
  • tablespoons vegetable broth organic (such as Swanson Certified )
  • tablespoons water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring vegetable broth and 6 tablespoons water to a boil in a medium saucepan; gradually stir in couscous.
  2. Remove from heat; cover and let stand for 10 minutes. Fluff with a fork.
  3. Combine cooked couscous and remaining ingredients in a large bowl.

Nutrition Facts

Calories149kcal
Protein13.49%
Fat29.42%
Carbs57.09%

Properties

Glycemic Index
51.06
Glycemic Load
11.31
Inflammation Score
-3
Nutrition Score
5.9217391506485%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.12mg
Apigenin
2.88mg
Luteolin
0.03mg
Isorhamnetin
0.17mg
Kaempferol
0.05mg
Myricetin
0.22mg
Quercetin
0.77mg

Nutrients percent of daily need

Calories:148.62kcal
7.43%
Fat:4.85g
7.46%
Saturated Fat:1.39g
8.71%
Carbohydrates:21.18g
7.06%
Net Carbohydrates:18.83g
6.85%
Sugar:0.7g
0.78%
Cholesterol:6.31mg
2.1%
Sodium:292.56mg
12.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.01g
10.01%
Vitamin K:24.52µg
23.35%
Manganese:0.36mg
18.17%
Fiber:2.34g
9.37%
Vitamin B6:0.17mg
8.43%
Phosphorus:82.47mg
8.25%
Vitamin A:297.53IU
5.95%
Vitamin C:4.82mg
5.84%
Calcium:53.49mg
5.35%
Copper:0.1mg
5.23%
Vitamin B2:0.09mg
5%
Magnesium:19.57mg
4.89%
Vitamin B3:0.96mg
4.8%
Vitamin B5:0.42mg
4.24%
Folate:16.93µg
4.23%
Vitamin B1:0.06mg
4.1%
Iron:0.7mg
3.88%
Zinc:0.57mg
3.81%
Vitamin E:0.54mg
3.57%
Potassium:118.14mg
3.38%
Selenium:1.52µg
2.17%
Vitamin B12:0.12µg
2%
Source:My Recipes