Browse Recipe Categories or

Mediterranean Couscous Salad with Chickpeas

Mediterranean Couscous Salad with Chickpeas Heart-Check certified recipe
×

Mediterranean Couscous Salad with Chickpeas

Couscous cooked with caramelized onions 和 garlic, mixed with fresh tomatoes, 黄瓜, 柠檬汁, 和牛至.

This recipe from I Can’t Believe It’s Not Butter is an American Heart Association Heart-Check Certified Recipe.

成分

份   4   服务规模   2杯

  • 2 tablespoons soft margarine spread
  • 1 small red onion, chopped (about 1/2 cup)
  • 2 cloves garlic (chopped)
  • 1 cup uncooked, whole-wheat couscous
  • 1 1/2杯 unsalted vegetable stock OR
  • 一杯半水
  • 1 can (15 ounces) low sodium chickpeas, rinsed 和 drained (reserve 2 tablespoons liquid)
  • 2 tablespoons 柠檬汁
  • 2 tablespoons chopped, fresh oregano
  • 2杯 chopped cucumber
  • 1 cup halved grape tomatoes

方向

Tip: Click on step to mark as complete.

  1. 放入中平底锅中, melt a soft margarine spread 和 cook onion 和 garlic 2 minutes or until softened. Stir in couscous 和 cook 2 minutes, stirring frequently.
  2. Add broth 和 bring to a boil. Remove from heat 和 let st和 5 minutes.
  3. Combine 柠檬汁 with reserved chickpea liquid 和牛至. Stir cucumber, tomatoes 和 lemon mixture into couscous 和 garnish with additional oregano.

营养成分

Mediterranean Couscous Salad with Chickpeas
卡路里卡路里
每份320
蛋白质蛋白质
每份12克
纤维纤维
每份12克

营养成分

卡路里 320
总脂肪 6.0 g
饱和脂肪 1.0 g
反式脂肪 0.0 g
多不饱和脂肪 1.5 g
不饱和脂肪 0.5 g
胆固醇 0 mg
钠 70 mg
总碳水化合物 58 g
膳食纤维 12 g
糖 7 g
蛋白质 12 g

饮食交流
1 lean meat, 4 starch

 
Couscous cooked with caramelized onions 和 garlic, mixed with fresh tomatoes, 黄瓜, 柠檬汁, 和牛至.

This recipe from I Can’t Believe It’s Not Butter is an American Heart Association Heart-Check Certified Recipe.

营养成分

Mediterranean Couscous Salad with Chickpeas
卡路里卡路里
每份320
蛋白质蛋白质
每份12克
纤维纤维
每份12克
×
卡路里 320
总脂肪 6.0 g
饱和脂肪 1.0 g
反式脂肪 0.0 g
多不饱和脂肪 1.5 g
不饱和脂肪 0.5 g
胆固醇 0 mg
钠 70 mg
总碳水化合物 58 g
膳食纤维 12 g
糖 7 g
蛋白质 12 g

饮食交流
1 lean meat, 4 starch

成分

份   4   服务规模   2杯

  • 2 tablespoons soft margarine spread
  • 1 small red onion, chopped (about 1/2 cup)
  • 2 cloves garlic (chopped)
  • 1 cup uncooked, whole-wheat couscous
  • 1 1/2杯 unsalted vegetable stock OR
  • 一杯半水
  • 1 can (15 ounces) low sodium chickpeas, rinsed 和 drained (reserve 2 tablespoons liquid)
  • 2 tablespoons 柠檬汁
  • 2 tablespoons chopped, fresh oregano
  • 2杯 chopped cucumber
  • 1 cup halved grape tomatoes

方向

Tip: Click on step to mark as complete.

  1. 放入中平底锅中, melt a soft margarine spread 和 cook onion 和 garlic 2 minutes or until softened. Stir in couscous 和 cook 2 minutes, stirring frequently.
  2. Add broth 和 bring to a boil. Remove from heat 和 let st和 5 minutes.
  3. Combine 柠檬汁 with reserved chickpea liquid 和牛至. Stir cucumber, tomatoes 和 lemon mixture into couscous 和 garnish with additional oregano.
 

American Heart Association recipes are developed or reviewed by nutrition experts 和 meet specific, science-based dietary guidelines 和 recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, 高血压, heart disease 和/or other conditions or seeking low-sodium, 低脂, 低糖, low-cholesterol or low-calories recipes. However, this site 和 its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis 和 treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (哈哈), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost 和 without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; 和 proper attribution is made to the American Heart Association. See full terms of use.