Tangy couscous salad

Vegetarian
Health score
43%
Tangy couscous salad
10 min.
4
386kcal

Suggestions


Are you looking for a refreshing and zesty dish that perfectly balances flavor and nutrition? Look no further than our Tangy Couscous Salad! This vibrant vegetarian delight is not only quick to prepare, taking just 10 minutes, but it also serves as a versatile meal for any occasion. Whether you’re enjoying a leisurely lunch, hosting a summer barbecue, or seeking a side dish that steals the spotlight, this salad has got you covered.

The heart of this dish is tender couscous, or you can opt for bulgur wheat, soaked in rich vegetable stock for added depth of flavor. Fresh courgettes are grilled to perfection, offering a smoky sweetness that pairs beautifully with the creamy crumbles of feta cheese. The luscious drizzle of olive oil combined with the bright acidity of lemon juice brings a tangy twist that awakens your taste buds.

Chopped parsley adds a burst of freshness, making each spoonful a delightful experience. With only 386 calories per serving and a balance of protein, fats, and carbohydrates, this salad is as healthy as it is delicious. Enjoy it warm or at room temperature, letting the flavors meld together harmoniously. Dive into a bowl of this Tangy Couscous Salad and elevate your meal to new heights of culinary joy!

Ingredients

  • 300 bulgur wheat 
  • servings vegetable stock 
  •  courgettes 
  • tbsp olive oil 
  • 100 feta cheese crumbled
  • 20 pack parsley chopped
  •  juice of lemon 

Equipment

  • bowl
  • frying pan
  • grill

Directions

  1. Cook the couscous or bulgur wheat in vegetable stock according to pack instructions. Trim the ends off the courgettes, then cut into slices.
  2. Heat a griddle pan or grill.
  3. Drizzle the courgette slices with oil, then season. Cook for 2 mins, then turn over and cook 1-2 mins more until softened and golden brown. Tip into a large bowl along with the cooked couscous or bulgur wheat, then mix through the remaining ingredients.
  4. Serve at room temperature.

Nutrition Facts

Calories386kcal
Protein13.86%
Fat22.61%
Carbs63.53%

Properties

Glycemic Index
41.5
Glycemic Load
22.27
Inflammation Score
-9
Nutrition Score
25.943043644014%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
10.78mg
Luteolin
0.06mg
Kaempferol
0.07mg
Myricetin
0.74mg
Quercetin
0.69mg

Nutrients percent of daily need

Calories:385.55kcal
19.28%
Fat:10.24g
15.76%
Saturated Fat:4.07g
25.46%
Carbohydrates:64.76g
21.59%
Net Carbohydrates:49.87g
18.13%
Sugar:4.99g
5.54%
Cholesterol:22.25mg
7.42%
Sodium:1248.54mg
54.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.13g
28.26%
Manganese:2.48mg
123.77%
Vitamin K:90.2µg
85.9%
Fiber:14.89g
59.57%
Magnesium:148.34mg
37.08%
Phosphorus:349.99mg
35%
Vitamin C:27.09mg
32.84%
Vitamin B6:0.53mg
26.51%
Vitamin A:1230.45IU
24.61%
Vitamin B2:0.4mg
23.26%
Vitamin B3:4.6mg
22.99%
Potassium:614.24mg
17.55%
Vitamin B1:0.26mg
17.51%
Calcium:172.57mg
17.26%
Zinc:2.54mg
16.92%
Copper:0.32mg
15.99%
Folate:60.87µg
15.22%
Iron:2.71mg
15.03%
Vitamin B5:1.26mg
12.55%
Selenium:5.68µg
8.12%
Vitamin B12:0.42µg
7.04%
Vitamin E:0.76mg
5.07%