Eruca sativa, or arugula, is a salad green with a rich, pungent taste.
Packed with vitamins, the plant has been affectionately dubbed “nature’s multi-vitamin.”
Lentil & Couscous Salad with Arugula
6
servingsAdd diced grilled chicken breast or seasoned tempeh to make this salad a complete meal.
Ingredients
- 3⁄4 cup
dried green lentils
- 3 3⁄4 cups
water, divided
- ½ cup
whole wheat or regular couscous
- 2 teaspoons
extra virgin olive oil
- 2 cups
packed baby arugula leaves
- 1 cup
cherry tomatoes, halved
- ¼ cup
prepared basil pesto
- 1 ½ tablespoon
red wine vinegar
- ¼ teaspoon
sea salt
- ½ teaspoon
freshly ground black pepper
Directions
Put lentils and 3 cups water into a small pot and bring to a boil.
Reduce heat, cover, and simmer until tender but not falling apart (about 15 minutes).
Drain, rinse in cold water, and drain again.
Meanwhile, bring remaining 3/4 cup water to a boil in a small pot, then pour over couscous in a large, heatproof bowl.
Cover and set aside for 10 minutes. Uncover, add oil, and fluff with a fork. Set aside to let cool, then add cooked lentils, arugula, and tomatoes, and toss gently to combine.
In a small bowl, whisk together pesto, vinegar, salt, and pepper. Just before serving, drizzle the pesto mixture over the salad, and toss to coat.
Nutrition Facts (per serving):
- Calories —230 | Total Fat—9g | Saturated Fat—1.5g | Sodium —480mg | Carbohydrate —29g | Dietary Fiber—9g | Sugar—3g | Protein —10g
Facts about Arugula
Not your average salad.
Arugula contains about eight times the calcium, fi ve times the vitamin A, vitamin C and vitamin K, and four times the iron as the same amount of iceberg lettuce.
Fiber & Phytochemicals.
Arugula belongs to the family of cruciferous vegetables, along with broccoli, kale, and cabbage. These vegetables are high in fiber and contain phytochemicals that are believed to help prevent cancer.
Disease-Fighting Antioxidants.
Arugula contains carotenoids, which can act as antioxidants and may aid in the prevention of diseases like cancer and macular degeneration.
