Mediterranean Couscous Salad with Chickpeas

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Mediterranean Couscous Salad with Chickpeas

Grapes add sweetness to this easy, This Simple Cooking with Heart, no-cook dish that works easily for a packed lunch to work or for dinner.

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 9.9 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 4.8 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 3/4 cups water
  • 1 cup whole-wheat couscous
  • 2 medium cucumbers (cut into quarters)
  • 1 1/2 cups green or purple grapes (halved)
  • 3 green onions
  • 15.5 oz. canned, low-sodium chickpeas (also called garbanzo beans), drained, rinsed
  • 1/3 cup chopped, pit removed black or Kalamata olives
  • 2 Tbsp. dried parsley OR
  • 1/2 cup chopped, fresh parsley
  • 1 1/2 Tbsp. olive oil
  • 1 Tbsp. lemon juice
  • 4 Tbsp. reduced-fat feta cheese crumbles (divided)

Directions

Tip: Click on step to mark as complete.

  1. Using the microwave or a teapot, bring 1 ¼ cups water to a boil. Add into a medium-sized heatproof container, along with couscous. Stir together and cover with a lid or very tightly with plastic wrap. Let couscous sit for 10 minutes.
  2. Meanwhile, peel cucumbers. Quarter each cucumber and then cut into 1-inch chunks. Add into a large bowl. If desired, halve the grapes or add them whole into the bowl. Chop the scallions, about ¼ cup, and add into the bowl.
  3. When couscous is finished, use a fork to fluff it and then add into the bowl along with the olives, chickpeas, parsley, oil, and lemon juice. Use a large spoon or spatula to stir to combine. Serve, topping each portion with 1 tablespoon feta cheese.

Cooking Tip: When using naturally salty food like feta cheese and olives, you don’t need to add extra salt into a dish.

Keep it Healthy: Canned items, like beans and vegetables, should be drained and rinsed with water in a colander to remove some of the salt added during the canning process.

Tip: English cucumber can be substituted for 2 medium regular cucumbers—English cucumbers, however, are often more expensive so only substitute if they are on sale.

 

Grapes add sweetness to this easy, This Simple Cooking with Heart, no-cook dish that works easily for a packed lunch to work or for dinner.

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 9.9 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 4.8 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 3/4 cups water
  • 1 cup whole-wheat couscous
  • 2 medium cucumbers (cut into quarters)
  • 1 1/2 cups green or purple grapes (halved)
  • 3 green onions
  • 15.5 oz. canned, low-sodium chickpeas (also called garbanzo beans), drained, rinsed
  • 1/3 cup chopped, pit removed black or Kalamata olives
  • 2 Tbsp. dried parsley OR
  • 1/2 cup chopped, fresh parsley
  • 1 1/2 Tbsp. olive oil
  • 1 Tbsp. lemon juice
  • 4 Tbsp. reduced-fat feta cheese crumbles (divided)

Directions

Tip: Click on step to mark as complete.

  1. Using the microwave or a teapot, bring 1 ¼ cups water to a boil. Add into a medium-sized heatproof container, along with couscous. Stir together and cover with a lid or very tightly with plastic wrap. Let couscous sit for 10 minutes.
  2. Meanwhile, peel cucumbers. Quarter each cucumber and then cut into 1-inch chunks. Add into a large bowl. If desired, halve the grapes or add them whole into the bowl. Chop the scallions, about ¼ cup, and add into the bowl.
  3. When couscous is finished, use a fork to fluff it and then add into the bowl along with the olives, chickpeas, parsley, oil, and lemon juice. Use a large spoon or spatula to stir to combine. Serve, topping each portion with 1 tablespoon feta cheese.

Cooking Tip: When using naturally salty food like feta cheese and olives, you don’t need to add extra salt into a dish.

Keep it Healthy: Canned items, like beans and vegetables, should be drained and rinsed with water in a colander to remove some of the salt added during the canning process.

Tip: English cucumber can be substituted for 2 medium regular cucumbers—English cucumbers, however, are often more expensive so only substitute if they are on sale.