Browse Recipe Categories or

Mediterranean Couscous Salad with Chickpeas

Average Rating:

×

Mediterranean Couscous Salad with Chickpeas

Grapes add a sweet note to this super simple, savory, meatless meal, which is easy to pull together on a busy night.

Ingredients

Servings   4  

  • 1 cup uncooked whole-wheat couscous
  • 2 medium cucumbers, peeed and cut into 1-inch pieces
  • 1 1/2 cups green or purple grapes, halved
  • 3 green onions (about 1/4 cup), chopped
  • 1 15.5-ounce can no-salt-added or low-sodium chickpeas, rinsed and drained
  • 1/3 cup chopped kalamata olives
  • 2 tablespoons dried parsley, crumbled OR
  • 1/2 cup chopped fresh parsley
  • 1 1/2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • 1/4 cup fat-free feta cheese, crumbled

Directions

Tip: Click on step to mark as complete.

  1. Prepare the couscous using the package directions, omitting the salt.
  2. Meanwhile, in a large bowl, stir together the cucumbers, grapes, and onions.
  3. Using a fork, fluff the couscous. Stir into the cucumber mixture. Stir in the chickpeas, olives, parsley, oil, and lemon juice. Sprinkle with the feta.

Cooking Tip: When cooking with naturally salty ingredients, such as feta cheese and olives in this recipe, you can reduce or eliminate adding salt to the dish.

Keep it Healthy: When using canned products, such as beans and vegetables, rinse and drain them to remove some of the excess sodium added during the canning process.

Tip: An English cucumber can be substituted for two medium regular cucumbers. English cucumbers, however, are often more expensive.

Nutrition Facts

Mediterranean Couscous Salad with Chickpeas

CaloriesCalories

466 Per Serving

ProteinProtein

17g Per Serving

FiberFiber

14g Per Serving

Cost Per ServingCost Per Serving

$3.03

Nutrition Facts

Calories 466
Total Fat 10 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 5.0 g
Cholesterol 3 mg
Sodium 271 mg
Total Carbohydrate 82 g
Dietary Fiber 14 g
Sugars 13 g
Protein 17 g

Dietary Exchanges
1 fat, 1 fruit, 1 vegetable, 4 starch

 

Grapes add a sweet note to this super simple, savory, meatless meal, which is easy to pull together on a busy night.

Nutrition Facts

Mediterranean Couscous Salad with Chickpeas

CaloriesCalories

466 Per Serving

ProteinProtein

17g Per Serving

FiberFiber

14g Per Serving

Cost Per ServingCost Per Serving

$3.03
×
Calories 466
Total Fat 10 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 5.0 g
Cholesterol 3 mg
Sodium 271 mg
Total Carbohydrate 82 g
Dietary Fiber 14 g
Sugars 13 g
Protein 17 g

Dietary Exchanges
1 fat, 1 fruit, 1 vegetable, 4 starch

Ingredients

Servings   4  

  • 1 cup uncooked whole-wheat couscous
  • 2 medium cucumbers, peeed and cut into 1-inch pieces
  • 1 1/2 cups green or purple grapes, halved
  • 3 green onions (about 1/4 cup), chopped
  • 1 15.5-ounce can no-salt-added or low-sodium chickpeas, rinsed and drained
  • 1/3 cup chopped kalamata olives
  • 2 tablespoons dried parsley, crumbled OR
  • 1/2 cup chopped fresh parsley
  • 1 1/2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • 1/4 cup fat-free feta cheese, crumbled

Directions

Tip: Click on step to mark as complete.

  1. Prepare the couscous using the package directions, omitting the salt.
  2. Meanwhile, in a large bowl, stir together the cucumbers, grapes, and onions.
  3. Using a fork, fluff the couscous. Stir into the cucumber mixture. Stir in the chickpeas, olives, parsley, oil, and lemon juice. Sprinkle with the feta.

Cooking Tip: When cooking with naturally salty ingredients, such as feta cheese and olives in this recipe, you can reduce or eliminate adding salt to the dish.

Keep it Healthy: When using canned products, such as beans and vegetables, rinse and drain them to remove some of the excess sodium added during the canning process.

Tip: An English cucumber can be substituted for two medium regular cucumbers. English cucumbers, however, are often more expensive.
 

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

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and 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. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and 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; and proper attribution is made to the American Heart Association. See full terms of use.