Mediterranean Couscous Salad

Vegetarian
Vegan
Dairy Free
Health score
23%
Mediterranean Couscous Salad
70 min.
6
327kcal

Suggestions

This Mediterranean couscous salad is a delicious and healthy dish that's perfect for any occasion. It's packed with fresh vegetables, herbs, and legumes, making it a flavorful and nutritious option for any meal. The combination of couscous, chickpeas, and vegetables creates a well-balanced dish that's both satisfying and refreshing.

One of the best things about this salad is its versatility. It can be served as a side dish, antipasti, starter, or even a snack. It's also easily customizable, so you can add or remove ingredients to suit your taste preferences or dietary needs. The dressing, made with lemon juice, olive oil, and tahini, adds a tangy and creamy dimension to the salad, while the herbs provide a refreshing touch.

This recipe is not only delicious but also nutritious. It's a good source of protein, fiber, and various vitamins and minerals. The couscous provides complex carbohydrates, while the chickpeas add plant-based protein and fiber. The vegetables contribute essential vitamins and minerals, making this salad a well-rounded and healthy choice. Overall, this Mediterranean couscous salad is a fantastic option for those seeking a tasty and nutritious dish that can be enjoyed any time of the day.

Ingredients

  • 0.5 teaspoon asafetida 
  • 0.5 cup chickpeas cooked
  • 1.5 cups couscous 
  • 0.5 cup cucumber diced
  • 0.3 cup mint leaves fresh chopped
  • 0.3 cup parsley fresh chopped
  • 0.3 cup green beans diced canned
  • 0.3 cup bell pepper diced green
  • 0.3 cup olive green pitted quartered
  • 0.3 cup juice of lemon 
  • tablespoons olive oil 
  • 0.3 cup bell pepper diced red
  • 0.3 cup roasted peanuts 
  • teaspoon salt 
  • servings salt and pepper to taste
  • tablespoons tahini 
  • 0.5 cup tomatoes diced
  • 1.5 cups water 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Make a dressing by whisking together the lemon juice, 2 tablespoons olive oil, tahini paste, mint, asafoetida powder, and parsley; season with salt and pepper. Set aside.
  2. Combine the water with 1 teaspoon salt and 2 tablespoons olive oil in a saucepan; bring to a boil over medium heat.
  3. Remove from heat and stir the couscous into the water; cover for 10 minutes.
  4. Place the couscous in a large bowl.
  5. Mix the diced tomato, red bell pepper, green bell pepper, green beans, chickpeas, cucumber, olives, and peanuts into the couscous. While stirring, slowly pour the dressing into the mixture.
  6. Serve immediately.

Nutrition Facts

Calories327kcal
Protein12.43%
Fat35.86%
Carbs51.71%

Properties

Glycemic Index
43.96
Glycemic Load
21.42
Inflammation Score
-7
Nutrition Score
13.55347826087%

Flavonoids

Eriodictyol
1.08mg
Hesperetin
1.66mg
Naringenin
0.22mg
Apigenin
5.49mg
Luteolin
0.64mg
Kaempferol
0.07mg
Myricetin
0.4mg
Quercetin
0.39mg

Nutrients percent of daily need

Calories:326.93kcal
16.35%
Fat:13.28g
20.43%
Saturated Fat:1.9g
11.87%
Carbohydrates:43.08g
14.36%
Net Carbohydrates:37.93g
13.79%
Sugar:2.02g
2.24%
Cholesterol:0mg
0%
Sodium:710.14mg
30.88%
Protein:10.36g
20.72%
Vitamin K:49µg
46.66%
Manganese:0.72mg
36.16%
Vitamin C:23.94mg
29.02%
Fiber:5.15g
20.62%
Phosphorus:193.24mg
19.32%
Copper:0.37mg
18.42%
Vitamin B1:0.25mg
16.74%
Vitamin B3:3.21mg
16.03%
Folate:63.75µg
15.94%
Vitamin A:682.51IU
13.65%
Magnesium:52.95mg
13.24%
Iron:1.84mg
10.19%
Potassium:309.96mg
8.86%
Vitamin B6:0.16mg
7.96%
Vitamin E:1.18mg
7.88%
Zinc:1.18mg
7.85%
Vitamin B5:0.77mg
7.66%
Calcium:54.14mg
5.41%
Selenium:3.67µg
5.24%
Vitamin B2:0.08mg
4.88%
Source:Allrecipes