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Mediterranean Couscous Salad with Chickpeas

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Mediterranean Couscous Salad with Chickpeas Heart-Check certified recipe
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Mediterranean Couscous Salad with Chickpeas

Couscous cooked with caramelized onions and garlic, mixed with fresh tomatoes, cucumbers, lemon juice, and oregano.

This recipe from I Can’t Believe It’s Not Butter is an American Heart Association Heart-Check Certified Recipe.

Ingredients

Servings  4   Serving Size   2 cups

  • 2 tablespoons soft margarine spread
  • 1 small red onion, chopped (about 1/2 cup)
  • 2 cloves garlic (chopped)
  • 1 cup uncooked, whole-wheat couscous
  • 1 1/2 cups unsalted vegetable stock OR
  • 1 1/2 cups water
  • 1 can (15 ounces) low sodium chickpeas, rinsed and drained (reserve 2 tablespoons liquid)
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped, fresh oregano
  • 2 cups chopped cucumber
  • 1 cup halved grape tomatoes

Directions

Tip: Click on step to mark as complete.

  1. In medium saucepan, melt a soft margarine spread and cook onion and garlic 2 minutes or until softened. Stir in couscous and cook 2 minutes, stirring frequently.
  2. Add broth and bring to a boil. Remove from heat and let stand 5 minutes.
  3. Combine lemon juice with reserved chickpea liquid and oregano. Stir cucumber, tomatoes and lemon mixture into couscous and garnish with additional oregano.

Nutrition Facts

Mediterranean Couscous Salad with Chickpeas

CaloriesCalories

320 Per Serving

ProteinProtein

12g Per Serving

FiberFiber

12g Per Serving

Nutrition Facts

Calories 320
Total Fat 6.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 70 mg
Total Carbohydrate 58 g
Dietary Fiber 12 g
Sugars 7 g
Protein 12 g

Dietary Exchanges
1 lean meat, 4 starch

 

Couscous cooked with caramelized onions and garlic, mixed with fresh tomatoes, cucumbers, lemon juice, and oregano.

This recipe from I Can’t Believe It’s Not Butter is an American Heart Association Heart-Check Certified Recipe.

Nutrition Facts

Mediterranean Couscous Salad with Chickpeas

CaloriesCalories

320 Per Serving

ProteinProtein

12g Per Serving

FiberFiber

12g Per Serving
×
Calories 320
Total Fat 6.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 70 mg
Total Carbohydrate 58 g
Dietary Fiber 12 g
Sugars 7 g
Protein 12 g

Dietary Exchanges
1 lean meat, 4 starch

Ingredients

Servings  4   Serving Size   2 cups

  • 2 tablespoons soft margarine spread
  • 1 small red onion, chopped (about 1/2 cup)
  • 2 cloves garlic (chopped)
  • 1 cup uncooked, whole-wheat couscous
  • 1 1/2 cups unsalted vegetable stock OR
  • 1 1/2 cups water
  • 1 can (15 ounces) low sodium chickpeas, rinsed and drained (reserve 2 tablespoons liquid)
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped, fresh oregano
  • 2 cups chopped cucumber
  • 1 cup halved grape tomatoes

Directions

Tip: Click on step to mark as complete.

  1. In medium saucepan, melt a soft margarine spread and cook onion and garlic 2 minutes or until softened. Stir in couscous and cook 2 minutes, stirring frequently.
  2. Add broth and bring to a boil. Remove from heat and let stand 5 minutes.
  3. Combine lemon juice with reserved chickpea liquid and oregano. Stir cucumber, tomatoes and lemon mixture into couscous and garnish with additional oregano.
 

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