LENTIL AND COUSCOUS SALAD WITH ARUGULA
Serves 6
Add diced grilled chicken breast or seasoned tempeh to make this salad a complete meal. Ingredients
3/4 cup dried green lentils
3 3/4 cups water, divided
1/2 cup whole wheat or regular couscous
2 teaspoons extra virgin olive oil
2 cups (about 2 ounces) packed baby arugula leaves
1 cup cherry tomatoes, halved
1/4 cup prepared basil pesto
1 1/2 tablespoons red wine vinegar
1/4 teaspoon sea salt
1/2 teaspoon freshly ground black pepper Method
Put lentils and 3 cups water into a small pot and bring to a boil. Reduce heat, cover and simmer until tender but not falling apart, about 15 minutes. Drain, rinse in cold water and drain again.
Meanwhile, bring remaining 3/4 cup water to a boil in a small pot then pour over couscous in a large, heatproof bowl, cover and set aside for 10 minutes. Uncover, add oil and fluff with a fork. Set aside to let cool, then add cooked lentils, arugula and tomatoes and toss gently to combine.
In a small bowl, whisk together pesto, vinegar, salt and pepper. Just before serving, drizzle pesto mixture over salad and toss to coat.Nutrition
Per serving (about 5oz/155g-wt.): 230 calories (80 from fat), 9g total fat, 1.5g saturated fat, 5mg cholesterol, 480mg sodium, 29g total carbohydrate (9g dietary fiber, 3g sugar), 10g protein
Serves 6
Add diced grilled chicken breast or seasoned tempeh to make this salad a complete meal.
Ingredients
3/4 cup dried green lentils
3 3/4 cups water, divided
1/2 cup whole wheat or regular couscous
2 teaspoons extra virgin olive oil
2 cups (about 2 ounces) packed baby arugula leaves
1 cup cherry tomatoes, halved
1/4 cup prepared basil pesto
1 1/2 tablespoons red wine vinegar
1/4 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
3 3/4 cups water, divided
1/2 cup whole wheat or regular couscous
2 teaspoons extra virgin olive oil
2 cups (about 2 ounces) packed baby arugula leaves
1 cup cherry tomatoes, halved
1/4 cup prepared basil pesto
1 1/2 tablespoons red wine vinegar
1/4 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
Method
Put lentils and 3 cups water into a small pot and bring to a boil. Reduce heat, cover and simmer until tender but not falling apart, about 15 minutes. Drain, rinse in cold water and drain again.
Meanwhile, bring remaining 3/4 cup water to a boil in a small pot then pour over couscous in a large, heatproof bowl, cover and set aside for 10 minutes. Uncover, add oil and fluff with a fork. Set aside to let cool, then add cooked lentils, arugula and tomatoes and toss gently to combine.
In a small bowl, whisk together pesto, vinegar, salt and pepper. Just before serving, drizzle pesto mixture over salad and toss to coat.
Meanwhile, bring remaining 3/4 cup water to a boil in a small pot then pour over couscous in a large, heatproof bowl, cover and set aside for 10 minutes. Uncover, add oil and fluff with a fork. Set aside to let cool, then add cooked lentils, arugula and tomatoes and toss gently to combine.
Nutrition
Per serving (about 5oz/155g-wt.): 230 calories (80 from fat), 9g total fat, 1.5g saturated fat, 5mg cholesterol, 480mg sodium, 29g total carbohydrate (9g dietary fiber, 3g sugar), 10g protein
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