Mediterranean Couscous and Lentil Salad

Vegetarian
Health score
42%
Mediterranean Couscous and Lentil Salad
45 min.
6
386kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with this delightful Couscous and Lentil Salad, a perfect addition to any meal or a refreshing stand-alone dish. Bursting with fresh ingredients, this vegetarian salad is not only visually appealing but also packed with nutrients, making it a wholesome choice for health-conscious eaters.

The combination of fluffy couscous and hearty lentils creates a satisfying base, while the addition of vine-ripened cherry tomatoes and aromatic mint leaves brings a burst of freshness to every bite. The creamy feta adds a rich, tangy flavor that perfectly complements the other ingredients, making this salad a true crowd-pleaser.

With a preparation time of just 45 minutes, this dish is ideal for busy weeknights or as a side for your next gathering. The salad can be made ahead of time, allowing the flavors to meld beautifully, and it’s versatile enough to be served chilled or at room temperature. Whether you’re hosting a summer barbecue or simply looking for a nutritious side dish, this Mediterranean Couscous and Lentil Salad is sure to impress your guests and satisfy your taste buds.

Enjoy the delightful balance of textures and flavors in this easy-to-make recipe that celebrates the essence of Mediterranean cuisine!

Ingredients

  • cup couscous 
  • 1.3 cups water 
  • 0.5 cup mint leaves fresh finely chopped
  • cup brown lentils french ( green lentils)
  • cups cherry tomatoes halved
  • large garlic clove with 1/4 teaspoon salt minced mashed
  • 0.5 teaspoons salt 
  • cup feta cheese crumbled
  • tablespoons citrus champagne vinegar 
  • bunch arugula dry washed chopped well
  • 0.3 cup olive oil extra-virgin (preferably )
  • servings frangelico 
  • servings frangelico 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. In a small saucepan simmer lentils in water to cover by 2 inches until tender but not falling apart, 15 to 20 minutes, and drain well.
  2. Transfer hot lentils to a bowl and stir in 1 tablespoon vinegar and salt and pepper to taste. Cool lentils completely, stirring occasionally.
  3. In a saucepan bring water to a boil and add couscous and salt.
  4. Remove pan from heat and let couscous stand, covered, 5 minutes. Fluff couscous with a fork and transfer to a large bowl. Stir in 1 tablespoon oil and cool completely, stirring occasionally.
  5. In a small bowl whisk together garlic paste, remaining 2 tablespoons vinegar, remaining 3 tablespoons oil, and salt and pepper to taste. Stir lentils and dressing into couscous. Chill salad, covered, at least 3 hours and up to 2
  6. Just before serving, stir in remaining ingredients and season with salt and pepper.

Nutrition Facts

Calories386kcal
Protein17.21%
Fat35.22%
Carbs47.57%

Properties

Glycemic Index
29.77
Glycemic Load
16.34
Inflammation Score
-8
Nutrition Score
20.366087123104%

Flavonoids

Catechin
0.11mg
Eriodictyol
1.16mg
Hesperetin
0.38mg
Apigenin
0.21mg
Luteolin
0.49mg
Isorhamnetin
0.81mg
Kaempferol
6.58mg
Myricetin
0.01mg
Quercetin
1.85mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:385.63kcal
19.28%
Fat:15.12g
23.25%
Saturated Fat:4.68g
29.27%
Carbohydrates:45.94g
15.31%
Net Carbohydrates:33.78g
12.28%
Sugar:2.28g
2.53%
Cholesterol:22.25mg
7.42%
Sodium:498.63mg
21.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.62g
33.24%
Folate:196.06µg
49.02%
Fiber:12.16g
48.64%
Manganese:0.83mg
41.33%
Phosphorus:305.39mg
30.54%
Vitamin K:29.4µg
28%
Vitamin B1:0.4mg
26.34%
Iron:3.78mg
21.02%
Vitamin C:16.94mg
20.54%
Vitamin B2:0.34mg
19.92%
Calcium:195.84mg
19.58%
Vitamin A:967.11IU
19.34%
Vitamin B6:0.37mg
18.73%
Magnesium:73.72mg
18.43%
Zinc:2.7mg
18.01%
Potassium:573.13mg
16.38%
Copper:0.32mg
15.97%
Vitamin B5:1.45mg
14.47%
Vitamin E:1.86mg
12.38%
Vitamin B3:2.48mg
12.38%
Selenium:6.78µg
9.69%
Vitamin B12:0.42µg
7.04%
Source:Epicurious