Israeli Couscous and Tuna Salad

Dairy Free
Health score
22%
Israeli Couscous and Tuna Salad
45 min.
8
228kcal

Suggestions

Ingredients

  • tablespoons capers drained
  • 0.3 cup basil leaves fresh packed julienned
  • cloves garlic minced
  • 10 ounces israeli couscous 
  • 0.5  juice of lemon 
  • servings kosher salt and pepper black freshly ground
  • 0.3 cup juice of lemon freshly squeezed
  • teaspoons lemon zest grated (2 lemons)
  • ounces oil-cured olives black pitted coarsely chopped
  • 0.5 cup olive oil good
  • ounces roasted peppers red jarred
  • cup scallions chopped (6-8 scallions)
  • 14 ounce jars tuna italian flaked drained canned

Equipment

  • bowl
  • sauce pan
  • pot
  • colander

Directions

  1. Watch how to make this recipe.
  2. Bring 4 cups of water to a boil in a medium-size saucepan.
  3. Add the couscous and reduce the heat to very low. Cover the pot and simmer for 12 to 15 minutes, until the couscous is just tender. (I pull the pot halfway off the heat.)
  4. Drain in a colander.
  5. Meanwhile, combine the tuna, lemon zest, lemon juice, olive oil, capers, olives, red peppers, garlic, 1 tablespoon salt, and 1 1/2 teaspoons black pepper in a large bowl.
  6. Pour the hot couscous into the mixture and stir well. Cover and set aside for 10 to 15 minutes, stirring occasionally. Just before serving, stir in the scallions, basil, juice of the 1/2 lemon, and 1 more teaspoon of salt. Taste for seasonings and serve warm or at room temperature.

Nutrition Facts

Calories228kcal
Protein25.72%
Fat20.41%
Carbs53.87%

Properties

Glycemic Index
28.63
Glycemic Load
16.96
Inflammation Score
-5
Nutrition Score
12.480434904928%

Flavonoids

Eriodictyol
0.46mg
Hesperetin
1.37mg
Naringenin
0.13mg
Apigenin
0.01mg
Luteolin
0.08mg
Kaempferol
4.11mg
Myricetin
0.01mg
Quercetin
6.56mg

Nutrients percent of daily need

Calories:228.28kcal
11.41%
Fat:5.15g
7.92%
Saturated Fat:0.76g
4.78%
Carbohydrates:30.57g
10.19%
Net Carbohydrates:27.72g
10.08%
Sugar:0.63g
0.7%
Cholesterol:17.86mg
5.95%
Sodium:557.52mg
24.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.59g
29.19%
Selenium:34.01µg
48.59%
Vitamin B3:6.37mg
31.85%
Vitamin K:31.78µg
30.26%
Vitamin B12:1.27µg
21.25%
Manganese:0.37mg
18.29%
Vitamin C:13.76mg
16.68%
Phosphorus:138.94mg
13.89%
Vitamin B6:0.25mg
12.53%
Fiber:2.85g
11.39%
Iron:1.68mg
9.36%
Magnesium:34.71mg
8.68%
Copper:0.17mg
8.63%
Vitamin E:1.08mg
7.17%
Potassium:224.16mg
6.4%
Vitamin A:313.53IU
6.27%
Vitamin B1:0.09mg
6.02%
Folate:22.86µg
5.72%
Vitamin B5:0.55mg
5.53%
Vitamin B2:0.09mg
5.35%
Zinc:0.73mg
4.88%
Calcium:43.37mg
4.34%
Vitamin D:0.6µg
3.97%