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Dragon Salad - Couscous Summer Salad

 
One serving costs about $4.04 One serving costs about $4.04

$4.04 per serving

4 people like this recipe

4 likes

This recipe is ready in 90 minutes

Ready in 1 hour and 30 minutes

6 4th of july,summer,vegetarian,lacto ovo vegetarian salad
spoonacular Score:58%

Spoonacular Score: 58%

 

Dragon Salad - Couscous Summer Salad might be just the main course you are searching for. This recipe makes 6 servings with 530 calories, 18g of protein, and 18g of fat each. For $4.04 per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. The Fourth Of July will be even more special with this recipe. If you have pepper, cherry tomatoes, mint, and a few other ingredients on hand, you can make it. To use up the extra virgin olive oil you could follow this main course with the Peach Crisp: Healthy Crisp for Breakfast as a dessert. This recipe from Foodista has 3 fans. From preparation to the plate, this recipe takes roughly 1 hour and 30 minutes. It is a good option if you're following a vegetarian diet. All things considered, we decided this recipe deserves a spoonacular score of 60%. This score is solid. Try Summer Couscous Salad, Summer Couscous Salad, and Summer Couscous Salad for similar recipes.

Ingredients

Servings:
0.5 tsps
0.5 tsps black pepper
black pepper
2 pts
2 pts red cherry tomatoes
red cherry tomatoes
2.75 cups
2.75 cups chicken broth
chicken broth
0.25 cups
0.25 cups extra virgin olive oil
extra virgin olive oil
0.33 lb
0.33 lb feta cheese
feta cheese
0.25 cups
0.25 cups fresh flat leaf parsley
fresh flat leaf parsley
0.25 cups
0.25 cups fresh mint
fresh mint
3 large
3 large garlic cloves
garlic cloves
2
2  lemon (juice)
lemon (juice)
0.5 cups
0.5 cups kalamata olives
kalamata olives
1 tsp
1 tsp salt
salt
0.25 cups
0.25 cups water
water
2.25 cups
2.25 cups whole wheat couscous
whole wheat couscous
0.5 tsps black pepper
0.5 tsps
black pepper
2 pts red cherry tomatoes
2 pts
red cherry tomatoes
2.75 cups chicken broth
2.75 cups
chicken broth
0.25 cups extra virgin olive oil
0.25 cups
extra virgin olive oil
0.33 lb feta cheese
0.33 lb
feta cheese
0.25 cups fresh flat leaf parsley
0.25 cups
fresh flat leaf parsley
0.25 cups fresh mint
0.25 cups
fresh mint
3 large garlic cloves
3 large
garlic cloves
2  lemon (juice)
2
lemon (juice)
0.5 cups kalamata olives
0.5 cups
kalamata olives
1 tsp salt
1 tsp
salt
0.25 cups water
0.25 cups
water
2.25 cups whole wheat couscous
2.25 cups
whole wheat couscous

Equipment

food processor
food processor
measuring cup
measuring cup
baking pan
baking pan
sauce pan
sauce pan
blender
blender
knife
knife
whisk
whisk
bowl
bowl
oven
oven
food processor
food processor
measuring cup
measuring cup
baking pan
baking pan
sauce pan
sauce pan
blender
blender
knife
knife
whisk
whisk
bowl
bowl
oven
oven


Instructions

  1. Preheat oven to 250 degrees Farenheit
  2. Halve tomatoes through stem ends ( from top to bottom, not across the middle) and arrange, cut side up, in one layer in a large, shallow baking pan.
  3. Add garlic to pan and roast in the middle of the oven until tomatoes are slightly shriveled around the edges, about 1 hour.
  4. Cool in pan on rack for 30 minutes, or until no longer hot.
  5. While tomatoes are roasting, bring the broth to a boil in a 3 qt. saucepan. Stir in couscous, let simmer in pan for about two minutes.
  6. Cover pan and remove from heat, let stand for 5-10 minutes (or, if you're using boxed couscous, just follow the cooking directions on the package).
  7. When couscous has cooled, run your (clean!) hands through it to break up any clumps.
  8. When garlic is cool enough to handle, peel it the garlic and using a small knife chop the garlic very finely.
  9. Mix the garlic with the olive oil, warm water and the juice of one lemon in a small bowl or liquid measuring cup and whisk until combined.
  10. It's best to get this as well mixed as possible, for which I broke out my Mexican molcajete grinding bowl. But a blender or food processor would work just as well.

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

Price Breakdown

Cost per Serving: $4.03
Ingredient
½ teaspoons black pepper
2 pints red cherry tomatoes
2.75 cups chicken broth
¼ cups extra virgin olive oil
⅓ pounds feta cheese
¼ cups fresh flat leaf parsley
¼ cups fresh mint
3 larges garlic cloves
2 lemon (juice)
½ cups kalamata olives
2.25 cups whole wheat couscous
Price
$0.03
$8.45
$2.08
$0.64
$3.56
$0.59
$0.26
$0.20
$0.41
$0.77
$7.21
$24.20

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • 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!)

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • get more health tips

Price Tips

  • 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.

  • 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).

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Extra-virgin olive oil is the least refined type of olive oil and therefore contains more of the beneficial compounds that get lost during processing. However, its minimal processing could also mean it has a lower smoke point than other olive oils. Once an oil starts to smoke, it begins to break down, producing a bad flavor and potentially harmful compounds. Unfortunately, the smoke point of an oil depends on so many factors that it is hard to say what the smoke point of an oil really is. For extra-virgin olive oil, it could be anywhere between 200-400 degrees Fahrenheit. Most people recommend using extra-virgin olive oil to add flavor to a finished dish or in cold dishes to be on the safe side. More refined olive oils, canola oil, coconut oil, and clarified butter/ghee are better options for high temperature cooking.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • 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.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
530 Calories
18g Protein
18g Total Fat
83g Carbs
17% Health Score
Limit These
Calories
530
27%

Fat
18g
28%

  Saturated Fat
5g
33%

Carbohydrates
83g
28%

  Sugar
6g
8%

Cholesterol
22mg
7%

Sodium
1258mg
55%

Get Enough Of These
Protein
18g
37%

Vitamin C
51mg
63%

Vitamin K
51µg
49%

Fiber
9g
38%

Iron
4mg
26%

Vitamin A
1215IU
24%

Calcium
197mg
20%

Vitamin E
2mg
18%

Vitamin B2
0.27mg
16%

Phosphorus
149mg
15%

Manganese
0.3mg
15%

Potassium
493mg
14%

Vitamin B6
0.27mg
13%

Copper
0.19mg
9%

Folate
36µg
9%

Vitamin B3
1mg
9%

Vitamin B12
0.47µg
8%

Zinc
1mg
7%

Vitamin B1
0.11mg
7%

Selenium
4µg
7%

Magnesium
25mg
6%

Vitamin B5
0.5mg
5%

covered percent of daily need

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