Mediterranean Couscous Salad

Serves: 
10
Ingredients: 

1 large tomato, chopped

1/4 cup parsley, chopped, or 5 teaspoons dried parsley flakes

1/4 cup scallions, chopped (optional)

1 carrot, grated

1 (10 oz) bag frozen peas

1 (15.5 oz) can kidney beans, rinsed and drained

1 cup low-fat cheddar cheese, shredded

1/4 cup walnuts, chopped (optional)

21/2 cups water

2 cups dry couscous

Dressing: 

1 tablespoon lemon juice

1 tablespoon vegetable oil

1/8 teaspoon black pepper

 

 

Instructions: 
  1. Wash and prepare vegetables and parsely (if using fresh). Chop walnuts if using. 
  2. Bring water to a boil and add couscous. Stir quickly. 
  3. Cover, remove from stove, and let stand for 5 minutes. 
  4. In a large bowl, combine lemon juice, oil, and pepper to make dressing. 
  5. Add couscous mixture to dressing and stir gently to blend. 
  6. Add chopped tomato, parsley, scallions, carrot, walnuts (if desired), kidney beans, cheddar cheese, and peas. Mix gently. 
  7. Serve immediately or refrigerate until ready to serve. May be served warm or cold. 
Tips: 
  • Try whole-wheat couscous for extra fiber. 
Nutrition Facts: 

Serving size: 1 cup

Calories: 200

Fruits and Vegetables: 1/3 cup

Fat: 4.5 g

Fiber: 5 g

Sodium: 240 mg

Season: 
Summer

This material was developed by the UMass Extension Nutrition Education Program.

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