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Couscous salad

August 9, 2019

Recipe

Whole-wheat couscous, raw vegetables and fresh herbs are tossed with oil and vinegar for a hearty lunch or light dinner.

Serves 8

Instant couscous may be prepared by pouring boiling water over it and letting it sit for 5 to 10 minutes.

Cook couscous according to preparation instructions on the package.

When couscous is cooked, fluff with fork. Mix in zucchini, bell pepper, onion, cumin and black pepper. Set aside.

In a small bowl, whisk together the olive oil and lemon juice. Pour over the couscous mixture and toss to combine. Cover and refrigerate. Serve chilled. Garnish with fresh herbs.

1 cup whole-wheat couscous
1 cup zucchini, cut into 1/4-inch pieces
1 medium red bell pepper, cut into 1/4-inch pieces
1/2 cup finely chopped red onion
3/4 teaspoon ground cumin
1/2 teaspoon ground black pepper
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
Chopped fresh parsley, basil or oregano for garnish (optional)

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits 1 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates 1 Fats Fruits Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 136 Calories 21 g Total carbohydrate Trace Cholesterol 4 g Dietary fiber 3 g Monounsaturated fat Potassium 4 g Protein 0.5 g Saturated fat About 2/3 cup Serving size 3 mg Sodium 4 g Total fat