Couscous and Lentil Salad

3 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 30 min
400 calories/serving

Ingredients

2/3 cup green or brown lentils (dried) 110 g
1 cup couscous, whole wheat 160 g
1 cucumbers, medium size, finely diced 260 g
1 yellow or red sweet peppers, finely diced 200 g
4 green onions/scallions, thinly sliced
1/4 cup extra virgin olive oil 65 mL
1/4 cup lemon juice, freshly squeezed 1 1/2 lemon
2 tsp Dijon mustard 10 g
4 tbsp chives, fresh, finely chopped 12 g
1 pinch salt [optional]
ground pepper to taste [optional]

Method

  1. Rinse the lentils and cook them in a saucepan of boiling salted water, about 30 min until tender but still somewhat firm. Drain, discard the liquid and set aside the lentils.
  2. Cook the couscous then let it cool down a few minutes.
  3. Prepare the vegetables. Peel, seed and finely dice the cucumber; seed, core and dice the pepper; thinly slice the green onions. Place the vegetables in a large bowl. Add the lentils and couscous to the bowl.
  4. In a small bowl, whisk together the oil, lemon juice, mustard, salt, and pepper. Pour over the couscous and vegetables. Gently toss to combine. Sprinkle with the finely chopped chives then serve.

Observations

Lentils can be cooked up to 5 days in advance.

Nutrition Facts Table

per 1 serving (360 g)

Amount

% Daily Value

Calories

400

Fat

15 g

24 %

Saturated 2.1 g
+ Trans 0 g

11 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

55 g

18 %

Fibre

8 g

33 %

Sugars

5 g

Net Carbs

47 g

Protein

14 g

Vitamin A

19 %

Vitamin C

154 %

Calcium

5 %

Iron

29 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Iron, Manganese, Potassium, Selenium, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Copper, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Vitamin A, Vitamin B1, Vitamin B6, Zinc
Source of  :
Calcium, Vitamin B2
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Fruits 0
Vegetables 1
Meat and Alternatives 1
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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