Categories: On The Go

Couscous and Vegetable Salad

This vegetarian meal is light on the stomach, fiber and protein-rich and low-calorie. Nutritional facts (per serving) Calories: 323 Protein: 10 g Fat: 7 g Carbohydrates: 56 g Sodium: 301 mg Potassium: 453 mg Cholesterol: 191 mg Calcium: 50 mg Iron: 2 mg Vitamin A: 3648 international units Vitamin C: 36 mg Sugar: 8 mg Magnesium: 1 mg Servings: 6 Preparation: 15 minutes + 30-minute break Cooking: 5 minutes Total time: 50 minutes Ingredients 1/2 cup water 1/2 teaspoon salt 1 tablespoon extra-virgin olive oil 1 cup couscous 3/4 cup canned chickpeas (with liquid) 1/2 cup frozen peas 2 1/2 tablespoons garlic, well-chopped or mashed 1 medium-size carrot, thinly sliced 2 1/2 tablespoons pine nuts 1 small red or yellow pepper, chopped 2 1/2 tablespoons raisins 2 1/2 tablespoons lemon juice 1/4 teaspoon dried oregano Instructions Heat a medium frying pan on high heat, add the water, oil and salt and bring to a boil, then add the couscous and turn off the heat. Cover the pan and set aside for about 5 minutes for the couscous to absorb the water, then stir gently with a fork. Put the couscous in a larger bowl then add the chickpeas, peas, carrots, tomatoes, pepper, raisins and pine nuts. Mix gently. In a small bowl, mix the lemon juice, oregano and oil. Add 3 tablespoons of the chickpea liquid and stir, then add the couscous bowl, mix and toss well. Cover the bowl and set aside at room temperature for about 30 minutes…

This vegetarian meal is light on the stomach, fiber and protein-rich and low-calorie.

Nutritional facts (per serving)

  • Calories: 323
  • Protein: 10 g
  • Fat: 7 g
  • Carbohydrates: 56 g
  • Sodium: 301 mg
  • Potassium: 453 mg
  • Cholesterol: 191 mg
  • Calcium: 50 mg
  • Iron: 2 mg
  • Vitamin A: 3648 international units
  • Vitamin C: 36 mg
  • Sugar: 8 mg
  • Magnesium: 1 mg
  • Servings: 6
  • Preparation: 15 minutes + 30-minute break
  • Cooking: 5 minutes
  • Total time: 50 minutes

Ingredients

  • 1/2 cup water
  • 1/2 teaspoon salt
  • 1 tablespoon extra-virgin olive oil
  • 1 cup couscous
  • 3/4 cup canned chickpeas (with liquid)
  • 1/2 cup frozen peas
  • 2 1/2 tablespoons garlic, well-chopped or mashed
  • 1 medium-size carrot, thinly sliced
  • 2 1/2 tablespoons pine nuts
  • 1 small red or yellow pepper, chopped
  • 2 1/2 tablespoons raisins
  • 2 1/2 tablespoons lemon juice
  • 1/4 teaspoon dried oregano

Instructions

  • Heat a medium frying pan on high heat, add the water, oil and salt and bring to a boil, then add the couscous and turn off the heat.
  • Cover the pan and set aside for about 5 minutes for the couscous to absorb the water, then stir gently with a fork.
  • Put the couscous in a larger bowl then add the chickpeas, peas, carrots, tomatoes, pepper, raisins and pine nuts. Mix gently.
  • In a small bowl, mix the lemon juice, oregano and oil. Add 3 tablespoons of the chickpea liquid and stir, then add the couscous bowl, mix and toss well.
  • Cover the bowl and set aside at room temperature for about 30 minutes until the flavors mix, then serve.

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Eafa