Recipe:

Lentil and Couscous Salad with Arugula

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Serves 4 to 6

Add diced grilled chicken breast or flavored tempeh to make this salad a complete meal.

Ingredients

3/4 cup green (French) lentils
1/2 cup whole wheat or regular couscous
2 teaspoons extra virgin olive oil
2 cups (about 2 ounces) packed baby arugula leaves
1 cup cherry tomatoes, halved
1/4 cup prepared pesto
1 1/2 tablespoons red wine vinegar
3/4 teaspoons fine sea salt
1/2 teaspoon freshly ground black pepper

Method

Combine lentils and 3 cups water in a small saucepan; bring to a boil, lower heat and simmer, covered, until lentils soften but aren’t mushy, about 15 minutes. Drain and cool under cold water.

Meanwhile, combine couscous and 3/4 cup boiling water in a small bowl; cover and set aside for 10 minutes. Uncover and stir in the olive oil to keep the grains from getting mushy. Cool completely, then combine in a large bowl with the lentils, arugula and tomatoes.

In a small bowl, whisk together pesto, vinegar, salt and pepper. Just before serving, drizzle pesto mixture over salad and toss to coat.

Nutrition

Per serving (about 5oz/155g-wt.): 230 calories (80 from fat), 9g total fat, 1.5g saturated fat, 5mg cholesterol, 480mg sodium, 29g total carbohydrate (9g dietary fiber, 3g sugar), 10g protein

Tags: High Fiber, Sugar Conscious, Vegetarian

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