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Lentil & Couscous Salad with Arugula Recipe

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

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Recipe by Whole FoodsCourse: SaladCuisine: Mediterranean, Middle Eastern
Servings

6

servings

    Add 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.

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