Couscous salad with cucumbers red peppers and onion

Rosemary-feta pearl couscous summer salad

Traditional pasta salad gets a makeover with this simple, fresh recipe.

Tender bits of pasta are tossed with crunchy red peppers, cucumber, white beans, feta, a generous amount of herbs and a splash of fresh lemon.

Prep time: 10 min | Cook time: 15 min | Makes: 10 servings

Ingredients

  • 2 cups (500 mL) water
  • 3/4 cup (175 mL) uncooked whole wheat or regular pearl couscous
  • 1 medium red bell pepper, seeded and diced
  • 1 medium cucumber, seeded and diced
  • 1/3 cup (75 mL) finely chopped red onion
  • 1 cup (250 mL) lightly packed spinach, coarsely chopped
  • 1/2 can (15-oz/426 mL) no-salt-added navy or cannellini beans, rinsed and drained
  • 1 tbsp (15 mL) fresh chopped rosemary
  • 1 medium garlic clove, minced
  • 2 tbsp (25 mL) canola oil
  • 1 tsp (5 mL) grated lemon zest
  • 2 tbsp (25 mL) fresh lemon juice
  • 1 tbsp (15 mL) cider vinegar
  • 1/4 tsp (1 mL) coarsely ground black pepper
  • 3/4 cup (175 mL) reduced-fat feta cheese, crumbled

Directions

  1. In a medium saucepan, bring water to boil over high heat. Stir in couscous, return to a boil, reduce heat, cover tightly and simmer 10-12 minutes or until tender. Drain in fine mesh sieve and run under cold water to cool completely. Shake off excess liquid.
  2. Meanwhile, in a large bowl, combine pepper, cucumber, onion, spinach, beans, rosemary, garlic, canola oil, lemon zest and juice, vinegar and pepper.
  3. Stir in couscous and toss until well blended. Gently stir in feta.

Nutritional Info
per serving (1 of 10)

Calories 120
Protein 5 g
Total Fat 4.5 g
Saturated Fat 1 g
Cholesterol 5 g
Carbohydrates 16 g
Fibre 4 g
Sugar 2 g
Added sugars 0 g
Sodium 150 mg
Potassium 115 mg

Recipe provided by CanolaInfo.org ©

2 Responses

  1. lee

    can you tell me where I can get pearl couscous? I believe it is called Jerusalem couscous and I have not been able to find it before…but I have had it and it is delicious!

    1. Sharon Hollingsworth

      Hi Lee – glad you have found a recipe that interests you on our blog! We’ve consulted with our dietitian and she tells us that the pearl couscous is available at Loblaws (one of the Black Label products) and is called Israeli Couscous. You should also be able to find it at Bulk Barn as pearl couscous.

      Hope this information is helpful. Have fun with the recipe.

      Sincerely,
      Sharon at the Heart and Stroke Foundation

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