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Couscous, Lentil & Arugula Salad with Garlic-Dijon Vinaigrette

December 9, 2009

Here is a great salad that combines two of my favorite ingredients into one dish-lentils and couscous. Lentils are quick and easy to prepare compared to other types of dried beans. They absorb a variety of wonderful flavors from other foods and seasonings, are high in nutritional value and are available throughout the year. Not only do lentils help lower cholesterol, they also provide excellent amounts of minerals and protein with virtually no fat. A whole cup of cooked lentils is only 230 calories, so eat up! In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron tank. This is particularly important for female athletes who are more at risk for iron deficiency and boosting iron stores with lentils is great because unlike red meat, lentils are not high in fat and calories.

Lentils aside, this hearty combination of whole-wheat couscous and lentils on top of a lightly dressed bed of arugula makes a tasty vegetarian main-course salad. The lemony vinaigrette brings out the spicy notes of the arugula.

Couscous, Lentil & Arugula Salad with Garlic-Dijon Vinaigrette

4 servings

Ingredients

Vinaigrette

  • 1/2 cup extra-virgin olive oil
  • 1/2 cup lemon juice
  • 1/2 cup cider vinegar
  • 1/4 cup Dijon mustard
  • 4 small cloves garlic, minced
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste

Salad

  • 1 1/4 cups vegetable broth or chicken stock
  • 1 cup whole-wheat couscous (I like to buy NearEast herbed chicken flavored couscous)
  • 2 1/2 cups water
  • 1 cup French green lentils, or brown lentils, rinsed
  • 4 cups arugula, any tough stems removed, or mixed salad greens
  • 1 cup cherry tomatoes, halved
  • 1/2 cup crumbled feta cheese

Directions

  1. To prepare vinaigrette: Combine oil, lemon juice, vinegar, mustard and garlic in a blender, a jar with a tight-fitting lid or a medium bowl. Blend, shake or whisk until smooth. Season with salt and pepper.
  2. To prepare salad: Bring 1 1/4 cups broth to a boil in a small saucepan. Add couscous, cover, remove from the heat and let stand until the liquid is absorbed, about 5 minutes.
  3. Combine 2 1/2 cups water and lentils in another saucepan. Bring to a boil, reduce heat to a simmer, cover and cook until just tender, 15 to 25 minutes. Be careful not to overcook the lentils or they will fall apart in the salad. Drain any excess water and let cool for about 10 minutes.
  4. Toss arugula with 1/4 cup of the vinaigrette in a large bowl, then divide among 4 large plates. In the same bowl, toss the couscous and lentils with another 1/4 cup vinaigrette; divide the mixture among the plates. Top each salad with tomatoes and feta and drizzle each with 1 tablespoon vinaigrette.

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3 Comments leave one →
  1. December 9, 2009 5:16 pm

    I love this salad. It looks so healthy and delicious!

    • andee permalink
      December 9, 2009 5:20 pm

      It is delicious! I topped it with some grilled flank steak for more protein

  2. December 10, 2009 10:28 am

    Yum! I love cous cous and lentils as well! This is exactly the kind of salad I bring to work! Wonderful!

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