Mediterranean Couscous and Lentil Salad

Vegetarian
Health score
43%
Mediterranean Couscous and Lentil Salad
56 min.
10
259kcal

Suggestions


Welcome to a delightful culinary journey with our Mediterranean Couscous and Lentil Salad! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your dining table. Perfectly suited for vegetarians, this salad is packed with protein-rich lentils and fluffy couscous, making it a satisfying side dish that complements any meal.

Imagine the fresh flavors of chopped mint and parsley mingling with the zesty brightness of lemon juice, all brought together by the creamy crumbles of feta cheese. Each bite offers a delightful crunch from the diced red bell pepper and a hint of warmth from the minced garlic, creating a symphony of tastes that transport you straight to the sun-kissed shores of the Mediterranean.

Not only is this salad a treat for your taste buds, but it’s also a healthy choice, clocking in at just 259 calories per serving. With a preparation time of only 56 minutes, you can whip up this dish for gatherings, picnics, or even as a meal prep option for the week ahead. Whether served as a side or enjoyed on its own, this Mediterranean Couscous and Lentil Salad is sure to impress your family and friends with its vibrant colors and delicious flavors. Dive into this refreshing recipe and savor the taste of the Mediterranean!

Ingredients

  • 0.5 teaspoon pepper black
  • 1.5 cups couscous uncooked
  • tablespoon dijon mustard 
  • cup lentils dried
  • 14 ounce less-sodium chicken broth fat-free canned
  • ounces feta cheese crumbled
  • cup mint leaves fresh chopped
  • 0.5 cup parsley fresh chopped
  • 1.5 teaspoons garlic minced
  • 0.5 cup green onions chopped
  • 0.5 cup juice of lemon fresh
  • 0.3 cup olive oil 
  • cup bell pepper diced red

Equipment

  • bowl
  • sauce pan

Directions

  1. Place lentils in a large saucepan; cover with water 2 inches above lentils. Bring to a boil; cover, reduce heat, and simmer 25 to 30 minutes or until tender.
  2. Drain well; cool.
  3. Bring broth to a boil in a medium saucepan; gradually stir in couscous.
  4. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
  5. Combine lentils, couscous, bell pepper, and next 3 ingredients in a large bowl; stir gently.
  6. Combine lemon juice and next 4 ingredients in a small bowl.
  7. Pour lemon juice mixture over couscous mixture; stir gently. Stir in cheese.

Nutrition Facts

Calories259kcal
Protein16.46%
Fat29.27%
Carbs54.27%

Properties

Glycemic Index
30.66
Glycemic Load
14.08
Inflammation Score
-8
Nutrition Score
16.472173911074%

Flavonoids

Catechin
0.07mg
Eriodictyol
1.99mg
Hesperetin
2.22mg
Naringenin
0.17mg
Apigenin
6.71mg
Luteolin
0.7mg
Kaempferol
0.12mg
Myricetin
0.45mg
Quercetin
0.63mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:258.95kcal
12.95%
Fat:8.48g
13.05%
Saturated Fat:2.35g
14.68%
Carbohydrates:35.38g
11.79%
Net Carbohydrates:27.19g
9.89%
Sugar:1.55g
1.72%
Cholesterol:10.09mg
3.36%
Sodium:316.65mg
13.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.73g
21.46%
Vitamin K:64.89µg
61.8%
Vitamin C:31.15mg
37.75%
Fiber:8.19g
32.76%
Folate:123.5µg
30.88%
Manganese:0.58mg
28.79%
Vitamin A:1017.98IU
20.36%
Phosphorus:187.48mg
18.75%
Vitamin B1:0.25mg
16.93%
Iron:2.49mg
13.84%
Vitamin B6:0.25mg
12.66%
Vitamin B2:0.2mg
11.76%
Magnesium:47.02mg
11.75%
Zinc:1.63mg
10.86%
Copper:0.21mg
10.33%
Vitamin B3:2.05mg
10.26%
Potassium:350.84mg
10.02%
Vitamin B5:0.99mg
9.93%
Calcium:97.18mg
9.72%
Vitamin E:1.2mg
8.02%
Selenium:4.81µg
6.87%
Vitamin B12:0.27µg
4.52%
Source:My Recipes