Put seasonal produce to good use in this delicious salad. It’s easy to make and features some of summer’s tastiest stars: juicy tomato, ripe bell pepper and fresh herbs like mint and parsley.
The base of the salad is whole wheat pearl couscous, which is also called Israeli couscous or ptitim. Pearl couscous is similar to barley and has a chewy, nutty flavor. This salad is perfect for a picnic, meal-prepping or a light and easy lunch. It’s a delicious way to include more whole grains and vegetables in your diet.
Couscous salad with minted cucumber, tomato and bell pepper
Makes: 8 servings
- 2 cups cooked whole wheat pearl couscous, chilled*
- 1 cup cherry tomatoes, quartered
- 1 medium unwaxed cucumber, seeded, cut into ¼-inch pieces
- ⅔ cup chopped fresh flat-leafed parsley
- ⅔ cup chopped fresh mint
- ½ medium red bell pepper, seeded and diced
- ½ cup crumbled feta cheese
- 2 medium green onions, chopped
- 3 tablespoons fresh lemon juice**
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon grated lemon peel**
- 1 clove garlic, minced
- ¼ teaspoon kosher salt, or to taste
- ⅛ teaspoon freshly ground black pepper, or to taste
- In a large bowl, combine chilled couscous, tomatoes, cucumber, parsley, mint, bell pepper, feta cheese and green onions.
- In a separate bowl, whisk together lemon juice, olive oil, lemon peel and garlic. Season with salt and pepper.
- Pour lemon juice dressing over couscous mixture; toss gently to coat.
*To cook pearl couscous: Simmer 1 cup whole wheat pearl couscous in 1¼ cups water, covered, for 10 minutes. If pearl couscous is not available, use traditional couscous and follow cooking directions on bag or box.
**Variation: Substitute orange juice and orange peel for lemon juice and lemon peel.
(Serving size: ¾ cup)
Calories: 170; total fat: 8g; saturated fat: 2g; trans fat: 0g; sodium: 170mg; cholesterol: 10mg; total carbohydrates: 23g; fiber: 4g; sugars: 2g; protein: 6g
This recipe was originally published on Eatright.org on March 15, 2016.
Are salads your jam? Follow this simple step-by-step guide to create a healthy and balanced salad every time.
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Published July 1, 2016
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