Mediterranean Couscous Salad with Chickpeas

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Mediterranean Couscous Salad with Chickpeas

Grapes add a sweet note to this super simple, savory, meatless meal, which is easy to pull together on a busy night.

Ingredients

Servings  4  

  • 1 cup uncooked whole-wheat couscous
  • 2 medium cucumbers, peeed and cut into 1-inch pieces
  • 1 1/2 cups green or purple grapes, halved
  • 3 green onions (about 1/4 cup), chopped
  • 1 15.5-ounce can no-salt-added or low-sodium chickpeas, rinsed and drained
  • 1/3 cup chopped kalamata olives
  • 2 tablespoons dried parsley, crumbled OR
  • 1/2 cup chopped fresh parsley
  • 1 1/2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • 1/4 cup fat-free feta cheese, crumbled

Directions

Tip: Click on step to mark as complete.

  1. Prepare the couscous using the package directions, omitting the salt.
  2. Meanwhile, in a large bowl, stir together the cucumbers, grapes, and onions.
  3. Using a fork, fluff the couscous. Stir into the cucumber mixture. Stir in the chickpeas, olives, parsley, oil, and lemon juice. Sprinkle with the feta.

Cooking Tip: When cooking with naturally salty ingredients, such as feta cheese and olives in this recipe, you can reduce or eliminate adding salt to the dish.

Keep it Healthy: When using canned products, such as beans and vegetables, rinse and drain them to remove some of the excess sodium added during the canning process.

Tip: An English cucumber can be substituted for two medium regular cucumbers. English cucumbers, however, are often more expensive.

Nutrition Facts

Mediterranean Couscous Salad with Chickpeas

CaloriesCalories

466 Per Serving

ProteinProtein

17g Per Serving

FiberFiber

14g Per Serving

Cost Per ServingCost Per Serving

$3.03

Nutrition Facts

Calories 466
Total Fat 10 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 5.0 g
Cholesterol 3 mg
Sodium 271 mg
Total Carbohydrate 82 g
Dietary Fiber 14 g
Sugars 13 g
Protein 17 g

Dietary Exchanges
1 fat, 4 starch, 1 fruit, 1 vegetable

 

Grapes add a sweet note to this super simple, savory, meatless meal, which is easy to pull together on a busy night.

Nutrition Facts

Mediterranean Couscous Salad with Chickpeas

CaloriesCalories

466 Per Serving

ProteinProtein

17g Per Serving

FiberFiber

14g Per Serving

Cost Per ServingCost Per Serving

$3.03
×
Calories 466
Total Fat 10 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 5.0 g
Cholesterol 3 mg
Sodium 271 mg
Total Carbohydrate 82 g
Dietary Fiber 14 g
Sugars 13 g
Protein 17 g

Dietary Exchanges
1 fat, 4 starch, 1 fruit, 1 vegetable

Ingredients

Servings  4  

  • 1 cup uncooked whole-wheat couscous
  • 2 medium cucumbers, peeed and cut into 1-inch pieces
  • 1 1/2 cups green or purple grapes, halved
  • 3 green onions (about 1/4 cup), chopped
  • 1 15.5-ounce can no-salt-added or low-sodium chickpeas, rinsed and drained
  • 1/3 cup chopped kalamata olives
  • 2 tablespoons dried parsley, crumbled OR
  • 1/2 cup chopped fresh parsley
  • 1 1/2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • 1/4 cup fat-free feta cheese, crumbled

Directions

Tip: Click on step to mark as complete.

  1. Prepare the couscous using the package directions, omitting the salt.
  2. Meanwhile, in a large bowl, stir together the cucumbers, grapes, and onions.
  3. Using a fork, fluff the couscous. Stir into the cucumber mixture. Stir in the chickpeas, olives, parsley, oil, and lemon juice. Sprinkle with the feta.

Cooking Tip: When cooking with naturally salty ingredients, such as feta cheese and olives in this recipe, you can reduce or eliminate adding salt to the dish.

Keep it Healthy: When using canned products, such as beans and vegetables, rinse and drain them to remove some of the excess sodium added during the canning process.

Tip: An English cucumber can be substituted for two medium regular cucumbers. English cucumbers, however, are often more expensive.

 


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