Couscous and Lentil Salad

3 Reviews
100% would make this recipe again

This recipe is incompatible with your food profile

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] 0.2 g
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

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

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

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.