Israeli Couscous and Arugula Salad

Vegetarian
Vegan
Dairy Free
Health score
18%
Israeli Couscous and Arugula Salad
30 min.
6
297kcal

Suggestions

Ingredients

  • cups israeli arugula (curly baby)
  •  hothouse cucumber diced seeded
  • 0.5 teaspoon dijon mustard 
  • 0.5 cup currants dried
  • 1.5 cups israeli couscous (pearl)
  • servings kosher salt 
  • tablespoons juice of lemon fresh
  • 0.3 cup olive oil 
  • servings freshly cracked pepper black
  •  bell pepper diced red seeded
  • 0.5  onion diced red
  • 0.3 teaspoon pepper flakes dried red
  •  vine-ripened tomato diced

Equipment

  • bowl
  • whisk
  • pot

Directions

  1. Bring a large pot of well-salted water to a boil.
  2. Add couscous and cook 8 to 10 minutes, until couscous has puffed up and is cooked through to the center.
  3. Drain and allow to cool.
  4. Transfer to a large bowl.
  5. Prepare dressing by whisking together the lemon juice and mustard while drizzling in the olive oil. Once slightly emulsified, stir in pepper flakes and season with salt and cracked black pepper.
  6. Toss the tomato, currants, cucumber, red bell pepper, onion and arugula with the couscous.
  7. Pour the dressing over top. Season with salt and pepper to taste and toss to the combine.

Nutrition Facts

Calories297kcal
Protein9.11%
Fat28.57%
Carbs62.32%

Properties

Glycemic Index
49.67
Glycemic Load
23.12
Inflammation Score
-7
Nutrition Score
10.613913165486%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.21mg
Apigenin
0.01mg
Luteolin
0.13mg
Isorhamnetin
0.75mg
Kaempferol
2.41mg
Myricetin
0.03mg
Quercetin
2.57mg

Nutrients percent of daily need

Calories:297.12kcal
14.86%
Fat:9.57g
14.73%
Saturated Fat:1.34g
8.39%
Carbohydrates:46.99g
15.66%
Net Carbohydrates:42.96g
15.62%
Sugar:10.2g
11.34%
Cholesterol:0mg
0%
Sodium:214.41mg
9.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.87g
13.74%
Vitamin C:33.97mg
41.18%
Manganese:0.52mg
26.1%
Vitamin A:1020.74IU
20.41%
Vitamin K:19.57µg
18.63%
Fiber:4.03g
16.11%
Vitamin E:1.82mg
12.14%
Phosphorus:112.51mg
11.25%
Potassium:369.48mg
10.56%
Vitamin B3:2.07mg
10.35%
Copper:0.2mg
10.22%
Vitamin B6:0.2mg
10.13%
Magnesium:38.62mg
9.65%
Folate:38.23µg
9.56%
Vitamin B1:0.13mg
8.81%
Vitamin B5:0.79mg
7.88%
Iron:1.14mg
6.34%
Vitamin B2:0.09mg
5.52%
Calcium:45.52mg
4.55%
Zinc:0.63mg
4.17%