Lentil and Couscous Salad
Bursting with vibrant colors and Mediterranean-inspired flavors, this Lentil and Couscous Salad is a hearty yet refreshing dish perfect for any occasion. Packed with protein-rich lentils, fluffy couscous, and a medley of fresh veggies like cherry tomatoes, cucumber, and red bell pepper, this salad is as nutritious as it is delicious. A zesty dressing of olive oil, lemon juice, and cumin brings a delightful tang and warmth, while fresh parsley adds a bright herbal touch. Optional crumbled feta cheese lends a creamy, salty kick. Ready in just 40 minutes, this versatile salad is ideal as a standalone vegetarian meal, a healthy lunch, or a vibrant side dish for your next gathering. Whether served chilled or at room temperature, this wholesome dish is sure to be a crowd-pleaser!
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Recipe Information
Ingredients
- 1 cup dry green or brown lentils
- 3 cups water
- 1 cup uncooked couscous
- 1 cup boiling water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 1 small red onion
- 0.5 cup fresh parsley
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup feta cheese (optional)
Instructions
Rinse the lentils under cold water and place them in a medium saucepan. Add 3 cups of water and bring to a boil over medium heat. Reduce the heat to low, cover, and simmer for 20-25 minutes until the lentils are tender but not mushy. Drain and set aside to cool.
In a separate heat-proof bowl, combine the couscous and 1 cup of boiling water. Cover tightly and let sit for 5 minutes. Fluff with a fork and allow to cool.
Meanwhile, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely chop the red onion. Chop the parsley as well.
In a large mixing bowl, combine the cooked and cooled lentils, couscous, cherry tomatoes, cucumber, red bell pepper, red onion, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, cumin, salt, and black pepper to create the dressing.
Pour the dressing over the lentil and couscous mixture and toss gently to combine. Taste and adjust seasoning if needed.
If using feta cheese, crumble it over the salad and gently fold it in.
Cover and refrigerate for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1849 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.6 g | 92% | |
| Saturated Fat | 25.1 g | 126% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 2620 mg | 114% | |
| Total Carbohydrate | 235.4 g | 86% | |
| Dietary Fiber | 34.3 g | 122% | |
| Total Sugars | 23.2 g | ||
| Protein | 67.2 g | 134% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 878 mg | 68% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 2539 mg | 54% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
