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Black Lentil and Couscous Salad

 
One serving costs about $1.73

$1.73 per serving

3 people like this recipe

3 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

8 vegetarian,lacto ovo vegetarian side dish,lunch,main course,salad,main dish,dinner
spoonacular Score:63%

Spoonacular Score: 63%

 

Black Lentil and Couscous Salad could be just the lacto ovo vegetarian recipe you've been looking for. This recipe serves 8. One serving contains 475 calories, 20g of protein, and 19g of fat. For $1.73 per serving, this recipe covers 16% of your daily requirements of vitamins and minerals. It is brought to you by Foodista. If you have couscous, honey, olive oil, and a few other ingredients on hand, you can make it. It works best as a main course, and is done in about about 45 minutes. 3 people have made this recipe and would make it again. With a spoonacular score of 63%, this dish is solid. Black Lentil and Couscous Salad, Lentil And Couscous Salad, and Mediterranean Couscous and Lentil Salad are very similar to this recipe.

Salad on the menu? Try pairing with Chardonnay, Gruener Veltliner, and Sauvignon Blanc. Sauvignon Blanc and Gruner Veltliner both have herby notes that complement salads with enough acid to match tart vinaigrettes, while a Chardonnay can be a good pick for creamy salad dressings. The Valley of the Moon Chardonnay with a 4.3 out of 5 star rating seems like a good match. It costs about 11 dollars per bottle.

Valley of the Moon Chardonnay

Aromas of ripe peach, baked pear, and sweet vanilla are accented by notes of cinnamon and clove. The ripe fruit and sweet oak flavorsaccompany a rich and creamy mouth feel with just enough bright acidity to focus the finish.Valley of the Moon Chardonnay is a delightful accompaniment to salads, seafood, fowl, lighter grilled meats, and cream-based pastas.

» Get this wine on Wine.com

Ingredients

Servings:
2 cups
2 cups cooked couscous
cooked couscous
2 cups
2 cups cooked black lentils
cooked black lentils
1 tsp
1 tsp ground cumin
ground cumin
0.5 tsps
0.5 tsps cayenne pepper
cayenne pepper
0.5 tsps
0.5 tsps paprika
paprika
1 cup
1 cup almond
almond
1 cup
1 cup raisins
raisins
3 Tbsps
3 Tbsps fresh parsley
fresh parsley
2.5 Tbsps
2.5 Tbsps fresh mint
fresh mint
0.25 cups
0.25 cups olive oil
olive oil
0.25 cups
0.25 cups apple cider vinegar
apple cider vinegar
2 Tbsps
2 Tbsps dijon mustard
dijon mustard
1
1  orange zest
orange zest
0.5
0.5  orange (juice)
orange (juice)
3 Tbsps
3 Tbsps honey
honey
3 oz
3 oz feta
feta
2 cups cooked couscous
2 cups
cooked couscous
2 cups cooked black lentils
2 cups
cooked black lentils
1 tsp ground cumin
1 tsp
ground cumin
0.5 tsps cayenne pepper
0.5 tsps
cayenne pepper
0.5 tsps paprika
0.5 tsps
paprika
1 cup almond
1 cup
almond
1 cup raisins
1 cup
raisins
3 Tbsps fresh parsley
3 Tbsps
fresh parsley
2.5 Tbsps fresh mint
2.5 Tbsps
fresh mint
0.25 cups olive oil
0.25 cups
olive oil
0.25 cups apple cider vinegar
0.25 cups
apple cider vinegar
2 Tbsps dijon mustard
2 Tbsps
dijon mustard
1  orange zest
1
orange zest
0.5  orange (juice)
0.5
orange (juice)
3 Tbsps honey
3 Tbsps
honey
3 oz feta
3 oz
feta

Equipment

whisk
whisk
bowl
bowl
whisk
whisk
bowl
bowl


Instructions

Whisk together the olive oil, apple cider vinegar, Dijon mustard, orange zest and juice and honey. Set aside. In a large bowl, mix the remaining ingredients until well incorporated. Drizzle the dressing on top, toss and serve.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.73
Ingredient
2 cups cooked couscous
2 cups cooked black lentils
1 teaspoon ground cumin
½ teaspoons cayenne pepper
½ teaspoons paprika
1 cup almond
1 cup raisins
3 tablespoons fresh parsley
2.5 tablespoons fresh mint
¼ cups olive oil
¼ cups apple cider vinegar
2 tablespoons dijon mustard
1 orange zest
½ orange (juice)
3 tablespoons honey
3 ounces feta
Price
$0.62
$3.97
$0.13
$0.11
$0.05
$2.55
$0.98
$0.48
$0.29
$0.64
$0.22
$0.30
$0.66
$0.06
$0.77
$2.00
$13.85

Tips

Health Tips

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Couscous is actually a type of pasta made with flour and water. Whole wheat couscous is a bit healthier, but a better swap for health-conscious cooks would be quinoa. Plus, quinoa is gluten free (couscous isn't).

  • Many people proclaim the health benefits of honey, saying it possesses antibacterial, antiviral, anti-inflammatory, and antioxidant properties. Although the extent of its health benefits in humans remains unclear, studies have indeed confirmed that honey can help with cold symptoms and even heal wounds and prevent infections. If you're looking to reap the potential health benefits, dark raw honey is likely the best option.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • Dried fruit can be expensive, especially if you opt for organic. Your own dehydrator could be a great investment if you eat dried fruits regularly!

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • If you're baking with raisins, you can add them to hot water for 10 minutes or so to plump them up, then drain. You can also use some of the flour the recipes calls for to coat the raisins before mixing them into the dough so they won't all end up at the bottom.

  • get more cooking tips

Green Tips

  • Buying local honey from beekeepers in your area not only supports your community but helps those beekeepers protect bees! LocalHarvest can help you locate some tasty honey produced near you.

Disclaimer

Nutritional Information

Quickview
474 Calories
19g Protein
18g Total Fat
60g Carbs
21% Health Score
Limit These
Calories
474
24%

Fat
18g
29%

  Saturated Fat
3g
20%

Carbohydrates
60g
20%

  Sugar
8g
9%

Cholesterol
9mg
3%

Sodium
174mg
8%

Get Enough Of These
Protein
19g
39%

Fiber
14g
58%

Vitamin E
5mg
39%

Iron
5mg
31%

Manganese
0.57mg
28%

Vitamin K
29µg
28%

Selenium
14µg
20%

Vitamin B2
0.33mg
19%

Magnesium
64mg
16%

Phosphorus
154mg
15%

Calcium
152mg
15%

Copper
0.27mg
14%

Vitamin C
9mg
12%

Potassium
357mg
10%

Vitamin B1
0.12mg
8%

Vitamin A
373IU
7%

Zinc
1mg
7%

Vitamin B3
1mg
7%

Vitamin B6
0.14mg
7%

Folate
25µg
6%

Vitamin B5
0.39mg
4%

Vitamin B12
0.18µg
3%

covered percent of daily need

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