Couscous Salad with Turkey and Arugula

Dairy Free
Health score
32%
Couscous Salad with Turkey and Arugula
45 min.
4
698kcal

Suggestions

Ingredients

  • ounces arugula washed and chopped 3 cups
  •  carrots grated
  • 1.3 cups couscous 
  • 0.5 teaspoon fresh-ground pepper black
  • 0.3 cup juice of lemon from 1 lemon
  • tablespoons olive oil 
  • 0.3 cup raisins 
  • teaspoon salt 
  • 1.5 pounds turkey cooked thin
  • 0.3 cup walnuts 
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • whisk

Directions

  1. In a medium saucepan, bring the water and 1/2 teaspoon of the salt to a boil. Stir in the couscous and raisins. Cover, remove from the heat, and let stand for 5 minutes.
  2. Transfer the couscous and raisins to a large bowl to cool.
  3. Meanwhile, in a small frying pan, toast the walnuts over moderately low heat, stirring frequently, until golden brown, about 5 minutes. Or toast the nuts in a 350 oven for 10 minutes.
  4. Remove the nuts from the pan and chop them.
  5. In a large glass or stainless-steel bowl, whisk together the lemon juice, 1/4 teaspoon of the salt, and the pepper.
  6. Add the oil slowly, whisking.
  7. Toss the carrots, the toasted nuts, the turkey, the arugula, and the remaining 1/4 teaspoon salt with the cooled couscous. Toss the salad into the dressing.
  8. Variations:: Substitute three cups of shredded watercress or spinach leaves for the arugula.
  9. Wine Recommendation: It may surprise you to learn that Germany and Austria make good red wines, racy with brilliantly pure berry flavors. Look for Germany's dornfelder or Austria's Zweigelt for a brisk change of pace.

Nutrition Facts

Calories698kcal
Protein20.76%
Fat44.66%
Carbs34.58%

Properties

Glycemic Index
63.66
Glycemic Load
33.61
Inflammation Score
-10
Nutrition Score
29.320869528729%

Flavonoids

Cyanidin
0.26mg
Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
0.21mg
Apigenin
0.02mg
Luteolin
0.06mg
Isorhamnetin
1.52mg
Kaempferol
12.44mg
Myricetin
0.02mg
Quercetin
2.93mg

Nutrients percent of daily need

Calories:697.63kcal
34.88%
Fat:34.95g
53.78%
Saturated Fat:5.4g
33.74%
Carbohydrates:60.9g
20.3%
Net Carbohydrates:55.01g
20%
Sugar:2.88g
3.21%
Cholesterol:86.95mg
28.98%
Sodium:763.13mg
33.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.56g
73.11%
Vitamin A:6008.11IU
120.16%
Vitamin B3:11.9mg
59.48%
Vitamin K:55.97µg
53.3%
Manganese:1.02mg
51.1%
Vitamin B6:0.94mg
46.88%
Phosphorus:392.56mg
39.26%
Selenium:26.44µg
37.77%
Copper:0.49mg
24.64%
Vitamin B12:1.47µg
24.56%
Magnesium:97.45mg
24.36%
Vitamin E:3.58mg
23.87%
Fiber:5.89g
23.55%
Potassium:756.66mg
21.62%
Zinc:3.21mg
21.43%
Vitamin B2:0.36mg
20.94%
Vitamin B5:2.02mg
20.19%
Folate:73.17µg
18.29%
Iron:3.03mg
16.81%
Vitamin C:13.8mg
16.72%
Vitamin B1:0.24mg
15.89%
Calcium:112.97mg
11.3%
Vitamin D:0.36µg
2.42%
Source:My Recipes