Couscous and Lentil Salad

144 Reviews
98% would make this recipe again

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Preparation : 15 min Cooking : 30 min
470 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
100 g feta cheese, crumbled
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. Coarsely crumble the feta cheese and add it on top of the salad. 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 (390 g)

Amount

% Daily Value

Calories

470

Fat

21 g

32 %

Saturated 6 g
+ Trans 0 g

30 %

Cholesterol

20 mg

Sodium

330 mg

14 %

Carbohydrate

56 g

19 %

Fibre

8 g

33 %

Sugars

6 g

Net Carbs

48 g

Protein

18 g

Vitamin A

22 %

Vitamin C

154 %

Calcium

16 %

Iron

30 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Iron, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Calcium, Copper, Magnesium, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2
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 ½
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

144 Reviews (138 with rating only) 98% would make this recipe again
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My Notes

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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

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

Excellent mix of flavours - lemon, Dijon, feta. The couscous and lentils provide a contrasting texture to the vegetables.

Useful 4
Janice R.
november 29, 2023 | I would make this recipe again

I love this salad. I've made it many times and even taken it to potluck where it was a hit. I substitute canned lentils to make it quicker.

Useful 0
Anonyme
october 20, 2021 | I would make this recipe again

I found the vinaigrette for this recipe very tasty, but i find (as with most grain salads) you need to make extra or the salad tends to be a little dry.

Useful 0

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