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Couscous, Lentil and Arugula Salad with Garlic Dijon Vinaigrette

 
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Packed with deliciousness and goodness. A great side dish to go with any main courses, or it can be served as a vegetarian main dish as well.

Yield

4

servings

Prep

20

min

Cook

25

min

Ready

48

min

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

For the vinaigrette:
½ cup olive oil, extra-virgin
½ cup lemon juice
½ cup red wine vinegar
¼ cup dijon mustard
4 cloves garlic
minced
½ teaspoon salt
1 x black pepper
freshly ground to taste
*
For the salad:
1 ¼ cups stock
vegetable or water
1 cup couscous
whole wheat
2 ½ cups water
1 cup lentils, green
or brown, rinsed
4 cups arugula (roquette)
any tough stems removed, or mixed salad greens
1 small cucumbers
peeled, seeded and diced
1 cup cherry tomatoes
halved
½ cup feta cheese
crumbled

Directions

To prepare vinaigrette:

Combine oil, lemon juice, vinegar, mustard and garlic in a blender, a jar with a tight-fitting lid or a medium bowl.

Blend, shake or whisk until smooth.

Season with salt and pepper.

To prepare salad:

Bring 1¼ cups broth (or water) to a boil in a small saucepan.

Add couscous, cover, remove from the heat and let stand until the liquid is absorbed, about 5 minutes.

Combine 2½ cups water and lentils in another saucepan.

Bring to a boil, reduce heat to a simmer, cover and cook until just tender, 15 to 25 minutes.

(Green lentils will be done sooner than brown lentils.)

Be careful not to overcook the lentils or they will fall apart in the salad.

Drain any excess water and let cool for about 10 minutes.

If arugula leaves are large, tear into bite-size pieces.

Toss arugula (or greens) with ¼ cup of the vinaigrette in a large bowl, then divide among 4 large plates.

In the same bowl, toss the couscous and lentils with another ¼ cup vinaigrette; divide the mixture among the plates.

Top each salad with cucumber, tomatoes and feta and drizzle each with 1 tablespoon vinaigrette.

(Cover and refrigerate the remaining 1 cup vinaigrette for up to 1 week.)

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 542g (19.1 oz)
Amount per Serving
Calories 68344% of calories from fat
 % Daily Value *
Total Fat 33g 51%
Saturated Fat 7g 34%
Trans Fat 0g
Cholesterol 17mg 6%
Sodium 947mg 39%
Total Carbohydrate 24g 24%
Dietary Fiber 19g 74%
Sugars g
Protein 49g
Vitamin A 15% Vitamin C 46%
Calcium 19% Iron 30%
* based on a 2,000 calorie diet How is this calculated?

 

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