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Mediterranean Couscous Salad w/ Chickpea

Source of Recipe

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Mediterranean Couscous Salad with Chickpeas

2015 American Heart Association
WW Points & Exchanges
Serves 4

Grapes add sweetness to this easy, This Simple Cooking with Heart, no-cook dish that works easily for a packed lunch to work or for dinner.

1-3/4 cups water
1 cup whole-wheat couscous
2 medium cucumbers, cut into quarters
1 1/2 cups green or purple grapes, halved
3 green onions
15.5 oz. canned, low-sodium chickpeas (also called garbanzo beans), drained, rinsed
1/3 cup chopped, pit removed black or Kalamata olives
2 Tbsp. dried parsley OR 1/2 cup chopped, fresh parsley
1-1/2 Tbsp. olive oil or canola oil
1 Tbsp. lemon juice
4 Tbsp. reduced-fat feta cheese crumbles, divided

1. Using the microwave or a teapot, bring 1-1/4 cups water to a boil. Add into a medium-sized heatproof container, along with couscous. Stir together and cover with a lid or very tightly with plastic wrap. Let couscous sit for 10 minutes.

2. Meanwhile, peel cucumbers. Quarter each cucumber and then cut into 1-inch chunks. Add into a large bowl. If desired, halve the grapes or add them whole into the bowl. Chop the scallions, about 1/4 cup, and add into the bowl.

3. When couscous is finished, use a fork to fluff it and then add into the bowl along with the olives, chickpeas, parsley, oil, and lemon juice. Use a large spoon or spatula to stir to combine. Serve, topping each portion with 1 tablespoon feta cheese.

Cooking Tip: When using naturally salty food like feta cheese and olives, you don’t need to add extra salt into a dish.

Keep it Healthy: Canned items, like beans and vegetables, should be drained and rinsed with water in a colander to remove some of the salt added during the canning process.

Tip: English cucumber can be substituted for 2 medium regular cucumbers—English cucumbers, however, are often more expensive so only substitute if they are on sale.

Nutritional Analysis Per serving: Calories 466; Total Fat 9.9 g (Saturated Fat 1.6 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.8 g, Monounsaturated Fat 4.8 g); Cholesterol 3 mg; Sodium 271 mg; Carbohydrates 82 g; Fiber 14 g; Sugars 13 g;Protein 17 g ++++ Dietary Exchanges: 4 starch, 1 vegetable, 1 fruit, 1 fat ++++ WWP: 9