Feta and Green Onion Couscous Cakes over Tomato-Olive Salad

Health score
30%
Feta and Green Onion Couscous Cakes over Tomato-Olive Salad
45 min.
2
273kcal

Suggestions


Are you looking for a delightful dish that combines the rich flavors of feta cheese with the freshness of green onions? Look no further than these Feta and Green Onion Couscous Cakes, served over a vibrant Tomato-Olive Salad. This recipe is not only quick to prepare, taking just 45 minutes, but it also offers a perfect balance of textures and tastes that will impress your family and friends.

The couscous cakes are light yet satisfying, featuring the creamy tang of feta and the aromatic crunch of green onions, all held together with a touch of egg substitute. Each bite is a celebration of Mediterranean flavors, enhanced by the addition of kalamata olives and fresh parsley. The cakes are pan-fried to golden perfection, creating a crispy exterior that contrasts beautifully with the fluffy interior.

Paired with a refreshing salad of chopped tomatoes, gourmet salad greens, and a zesty dressing of olive oil and red wine vinegar, this dish is not only a feast for the palate but also a feast for the eyes. With only 273 calories per serving, it’s a guilt-free option that can be enjoyed as a side dish, starter, or even a light snack. Whether you’re hosting a dinner party or simply treating yourself to a delicious meal, these Feta and Green Onion Couscous Cakes are sure to become a favorite in your culinary repertoire.

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • tablespoons egg substitute 
  • ounce feta cheese crumbled
  • tablespoons parsley fresh chopped
  • tablespoons spring onion finely chopped
  • tablespoons kalamata olives pitted chopped
  • 0.5 teaspoon olive oil 
  • teaspoons olive oil 
  • teaspoons red wine vinegar 
  • cups the salad 
  • 0.7 cup tomatoes seeded chopped
  • 0.5 cup water boiling
  • 0.3 cup couscous whole-wheat uncooked

Equipment

  • bowl
  • frying pan
  • spatula

Directions

  1. To prepare cakes, place couscous in a medium bowl; stir in 1/2 cup boiling water. Cover and let stand 5 minutes or until liquid is absorbed. Fluff with a fork. Cool slightly.
  2. Add cheese and the next 3 ingredients (through pepper).
  3. Heat 2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium-high heat. Spoon about 1/3 cup couscous mixture into 4 mounds in pan. Lightly press with a spatula to flatten to 1/2 inch. Cook 2 minutes or until lightly browned. Coat tops of cakes with cooking spray. Carefully turn cakes over; cook 2 minutes or until heated.
  4. To prepare salad, combine tomato and next 5 ingredients (through 1/8 teaspoon pepper). Arrange 1 1/2 cups greens on each of 2 plates. Top each serving with 1/2 cup tomato mixture; arrange 2 cakes over tomato mixture.

Nutrition Facts

Calories273kcal
Protein15.74%
Fat31.37%
Carbs52.89%

Properties

Glycemic Index
80.5
Glycemic Load
0.8
Inflammation Score
-8
Nutrition Score
14.474782508353%

Flavonoids

Naringenin
0.34mg
Apigenin
8.62mg
Luteolin
0.09mg
Kaempferol
0.19mg
Myricetin
0.66mg
Quercetin
0.94mg

Nutrients percent of daily need

Calories:273.32kcal
13.67%
Fat:10.15g
15.62%
Saturated Fat:2.77g
17.29%
Carbohydrates:38.5g
12.83%
Net Carbohydrates:33.86g
12.31%
Sugar:2.69g
2.99%
Cholesterol:12.62mg
4.21%
Sodium:358.92mg
15.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.46g
22.92%
Vitamin K:85.57µg
81.5%
Vitamin C:27.32mg
33.11%
Vitamin A:1638.04IU
32.76%
Fiber:4.64g
18.55%
Selenium:12.4µg
17.71%
Vitamin B2:0.26mg
15.37%
Iron:2.76mg
15.36%
Calcium:130.65mg
13.06%
Folate:48.21µg
12.05%
Vitamin E:1.76mg
11.76%
Phosphorus:105.83mg
10.58%
Vitamin B6:0.19mg
9.49%
Potassium:326.56mg
9.33%
Manganese:0.18mg
9.22%
Vitamin B5:0.68mg
6.76%
Vitamin B1:0.1mg
6.37%
Zinc:0.93mg
6.21%
Magnesium:23.44mg
5.86%
Vitamin B12:0.32µg
5.35%
Copper:0.1mg
5.06%
Vitamin B3:0.9mg
4.52%
Vitamin D:0.44µg
2.94%
Source:My Recipes