Rosemary Feta Pearl Couscous Salad
Ingredients
- 2 cups water 500 mL
- 3/4 cup uncooked whole wheat or regular pearl or Israeli couscous 175 mL
- 1 medium red bell pepper, seeded and diced
- 1 medium cucumber, seeded and diced
- 1/3 cup finely chopped red onion 75 mL
- 1 cup lightly packed spinach, coarsely chopped 250 mL
- 1/2 can (15-oz/426 mL) no-salt-added navy or cannellini beans, rinsed and drained
- 1 Tbsp fresh chopped rosemary 15 mL
- 1 medium garlic clove, minced
- 2 Tbsp canola oil 30 mL
- 1 tsp grated lemon zest 5 mL
- 2 Tbsp fresh lemon juice 30 mL
- 1 Tbsp cider vinegar 15 mL
- 1/2 tsp salt 2 mL
- 1/4 tsp coarsely ground black pepper 1 mL
- 3/4 cup reduced-fat feta, crumbled 175 mL
Instructions
- 1. In a medium saucepan, bring water to boil over high heat. Stir in couscous, return to a boil, reduce heat, cover tightly and simmer 10-12 minutes or until tender. Drain in fine mesh sieve and run under cold water to cool completely. Shake off excess liquid.
- 2. Meanwhile, in a large bowl, combine pepper, cucumber, onion, spinach, beans, rosemary, garlic, canola oil, zest, lemon zest and juice, vinegar, salt and pepper.
- 3. Stir in couscous and toss until well blended. Gently stir in feta.
Yield
10 servings
serving size
1/2 cup (125 mL)
nutritional analysis
Per Serving
| Calories | 120 |
| Total Fat | 4.5 g |
| Saturated Fat | 1 g |
| Cholesterol | 5 mg |
| Carbohydrates | 16 g |
| Fiber | 4 g |
| Sugars | 2 g |
| Protein | 5 g |
| Sodium | 260 mg |
