Grapes add a sweet note to this super simple, savory, meatless meal, which is easy to pull together on a busy night.
Mediterranean Couscous Salad with Chickpeas
Calories466 Per Serving
Protein17g Per Serving
Fiber14g Per Serving
Cost Per Serving$3.03
|Total Fat||10 g|
|Saturated Fat||1.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||2.0 g|
|Monounsaturated Fat||5.0 g|
|Total Carbohydrate||82 g|
|Dietary Fiber||14 g|
1 fat, 4 starch, 1 fruit, 1 vegetable
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, crumbledOR
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
Prepare the couscous using the package directions, omitting the salt.
Meanwhile, in a large bowl, stir together the cucumbers, grapes, and onions.
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.