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Mediterranean Couscous

Couscous, a quick-cooking Moroccan staple, gets a Mediterranean makeover with fresh lemon juice, oregano, mint, and feta.

Recipe information

  • Yield

    Serves 8; 1/2 cup per serving

Ingredients

1/3 cup uncooked whole-wheat couscous
8 ounces frozen artichoke quarters, thawed, drained, and chopped
1 large Italian plum (Roma) tomato, chopped
1/2 medium cucumber, peeled and diced
2 tablespoons finely chopped red onion
2 tablespoons snipped fresh parsley
2 tablespoons fresh lemon juice
1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled
1 tablespoon minced fresh mint or 1 teaspoon dried, crumbled
1 tablespoon olive oil (extra virgin preferred)
1/2 teaspoon garlic powder
3 tablespoons crumbled feta cheese

Cilantro Couscous

1/3 cup uncooked whole-wheat couscous
8 ounces frozen artichoke quarters, thawed, drained, and chopped
1 large Italian plum (Roma) tomato, chopped
1/2 medium cucumber, peeled and diced
1/2 2.25-ounce can sliced black olives, drained
2 tablespoons finely chopped radish
2 tablespoons snipped fresh parsley
2 tablespoons snipped fresh cilantro
2 tablespoons fresh lemon juice
1 tablespoon olive oil (extra virgin preferred)
1/2 teaspoon garlic powder
2 to 3 drops red hot-pepper sauce, or to taste (optional)
(Serves 8; 1/2 cup per serving)

Preparation

  1. Step 1

    Prepare the couscous using the package directions, omitting the salt. Fluff with a fork. Set aside to cool.

    Step 2

    Meanwhile, in a medium bowl, stir together the remaining ingredients except the feta. Gently stir in the cooled couscous. Sprinkle with the feta. Serve immediately for peak flavor.

  2. Cilantro Couscous

    Step 3

    Prepare the couscous using the package directions, omitting the salt. Fluff with a fork. Set aside to cool.

    Step 4

    Meanwhile, in a medium bowl, stir together the remaining ingredients. Gently stir in the cooled couscous. Serve immediately for peak flavor.

  3. Nutrition Information

    Step 5

    (Per serving)

    Step 6

    Calories: 94

    Step 7

    Total fat: 4.0g

    Step 8

    Saturated: 1.5g

    Step 9

    Trans: 0.0g

    Step 10

    Polyunsaturated: 0.5g

    Step 11

    Monounsaturated: 1.5g

    Step 12

    Cholesterol: 6mg

    Step 13

    Sodium: 108mg

    Step 14

    Carbohydrates: 12g

    Step 15

    Fiber: 3g

    Step 16

    Sugars: 1g

    Step 17

    Protein: 4g

    Step 18

    Calcium: 56mg

    Step 19

    Potassium: 156mg

  4. Dietary Exchanges

    Step 20

    1/2 starch

    Step 21

    1 vegetable

    Step 22

    1 fat

  5. Nutrition Information: (Cilantro Couscous)

    Step 23

    (Per serving)

    Step 24

    Calories: 79

    Step 25

    Total fat: 3.0g

    Step 26

    Saturated: 0.5g

    Step 27

    Trans: 0.0g

    Step 28

    Polyunsaturated: 0.5g

    Step 29

    Monounsaturated: 2.0g

    Step 30

    Cholesterol: 0mg

    Step 31

    Sodium: 87mg

    Step 32

    Carbohydrates: 12g

    Step 33

    Fiber: 3g

    Step 34

    Sugars: 1g

    Step 35

    Protein: 3g

    Step 36

    Calcium: 22mg

    Step 37

    Potassium: 144mg

  6. Dietary Exchanges

    Step 38

    1/2 starch

    Step 39

    1 vegetable

    Step 40

    1 fat

American Heart Association Low-Salt Cookbook, 4th Edition
TagsCouscousPastaMediterraneanArtichokeVegetablePlum TomatoTomatoCucumberFetaCheeseDairySideLunchDinnerVegetarianNut FreeEasyQuickWeeknight MealsNo-CookCookbooks
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