Feta-Couscous Salad

Vegetarian
Vegan
Dairy Free
Health score
32%
Feta-Couscous Salad
45 min.
4
311kcal

Suggestions

Ingredients

  • 0.7 cup couscous uncooked
  • tablespoon basil dried
  • ounces feta cheese with basil and sun-dried tomatoes crumbled
  • 0.8 cup parsley fresh chopped
  • cup grape tomatoes halved
  • 0.5 cup dressing fat-free italian divided
  • 0.3 cup pinenuts 
  • 0.5 teaspoon salt 
  • cups spinach leaves ( half of a 10-ounce package)
  • cup water 

Equipment

  • bowl
  • baking sheet
  • microwave

Directions

  1. Place water in a small microwave-safe bowl. Microwave at HIGH 1 1/2 minutes or until water boils.
  2. Remove from heat, and stir in couscous. Cover and let stand 5 minutes or until liquid is absorbed; fluff with a fork. Spoon onto a baking sheet, and spread in a thin layer; let stand 7 minutes or until cool.
  3. Combine tomato, next 5 ingredients, and 1/4 cup dressing in a bowl.
  4. Add cooled couscous to parsley mixture, and toss well.
  5. Combine spinach and 1/4 cup dressing; toss gently.
  6. Place spinach mixture on each of 4 individual plates. Top with couscous mixture.

Nutrition Facts

Calories311kcal
Protein11.87%
Fat36.06%
Carbs52.07%

Properties

Glycemic Index
49.25
Glycemic Load
16.98
Inflammation Score
-10
Nutrition Score
27.319130690201%

Flavonoids

Naringenin
0.25mg
Apigenin
24.24mg
Luteolin
0.34mg
Kaempferol
2.12mg
Myricetin
1.82mg
Quercetin
1.44mg

Nutrients percent of daily need

Calories:310.54kcal
15.53%
Fat:13.11g
20.16%
Saturated Fat:1.47g
9.19%
Carbohydrates:42.58g
14.19%
Net Carbohydrates:36.35g
13.22%
Sugar:12.69g
14.1%
Cholesterol:0mg
0%
Sodium:643.76mg
27.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.7g
19.41%
Vitamin K:379.63µg
361.55%
Manganese:1.8mg
89.87%
Vitamin A:4277.39IU
85.55%
Vitamin C:37.02mg
44.88%
Potassium:1196.57mg
34.19%
Copper:0.6mg
29.93%
Iron:5.3mg
29.44%
Magnesium:117.71mg
29.43%
Folate:107.08µg
26.77%
Fiber:6.22g
24.9%
Phosphorus:210.54mg
21.05%
Vitamin B3:3.97mg
19.87%
Vitamin E:2.43mg
16.23%
Vitamin B1:0.24mg
16.23%
Vitamin B2:0.23mg
13.67%
Vitamin B6:0.24mg
12.04%
Zinc:1.65mg
10.98%
Calcium:108.78mg
10.88%
Vitamin B5:0.93mg
9.35%
Selenium:2.16µg
3.08%
Source:My Recipes