Couscous salad

Dietician's Tip

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

Ingredients

  • 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)

Directions

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.

Serving Information

Serves 8

Nutritional analysis per serving

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

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Vegetables: 1

Last Updated Aug 9, 2019


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