Couscous, Lentil & Arugula Salad with Garlic-Dijon Vinaigrette

Couscous, Lentil & Arugula Salad with Garlic-Dijon Vinaigrette

3 Reviews
From: EatingWell Magazine, March/April 2009

This hearty combination of whole-wheat couscous and lentils perched atop a lightly dressed bed of arugula makes a tasty vegetarian main-course salad. The lemony vinaigrette is especially good for bringing out the spicy notes of the arugula.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • Vinaigrette
  • 1/2 cup extra-virgin olive oil
  • 1/2 cup lemon juice
  • 1/2 cup red-wine vinegar
  • 1/4 cup Dijon mustard
  • 4 small cloves garlic, minced
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste
  • Salad
  • 1 1/4 cups vegetable broth, or water
  • 1 cup whole-wheat couscous
  • 2 1/2 cups water
  • 1 cup French green lentils, or brown lentils, rinsed
  • 4 cups arugula, any tough stems removed, or mixed salad greens
  • 1 small cucumber, peeled, seeded and diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup crumbled feta cheese

Preparation

  • Active

  • Ready In

  1. To prepare vinaigrette: Combine oil, lemon juice, vinegar, mustard and garlic in a blender, a jar with a tight-fitting lid or a medium bowl. Blend, shake or whisk until smooth. Season with salt and pepper.
  2. To prepare salad: Bring 1 1/4 cups broth (or water) to a boil in a small saucepan. Add couscous, cover, remove from the heat and let stand until the liquid is absorbed, about 5 minutes.
  3. Combine 2 1/2 cups water and lentils in another saucepan. Bring to a boil, reduce heat to a simmer, cover and cook until just tender, 15 to 25 minutes. (Green lentils will be done sooner than brown lentils.) Be careful not to overcook the lentils or they will fall apart in the salad. Drain any excess water and let cool for about 10 minutes.
  4. If arugula leaves are large, tear into bite-size pieces. Toss arugula (or greens) with 1/4 cup of the vinaigrette in a large bowl, then divide among 4 large plates. In the same bowl, toss the couscous and lentils with another 1/4 cup vinaigrette; divide the mixture among the plates. Top each salad with cucumber, tomatoes and feta and drizzle each with 1 tablespoon vinaigrette. (Cover and refrigerate the remaining 1 cup vinaigrette for up to 1 week.)
  • Make Ahead Tip: Cover and refrigerate the vinaigrette (Step 1) for up to 1 week.

Nutrition information

  • Serving size: about 2 cups
  • Per serving: 505 calories; 18 g fat(5 g sat); 14 g fiber; 70 g carbohydrates; 21 g protein; 39 mcg folate; 17 mg cholesterol; 6 g sugars; 994 IU vitamin A; 15 mg vitamin C; 181 mg calcium; 5 mg iron; 598 mg sodium; 628 mg potassium
  • Nutrition Bonus: Vitamin A (26% daily value), Vitamin C (25% dv), Iron (24% dv), Calcium & Potassium (18% dv)
  • Carbohydrate Servings: 5
  • Exchanges: 3 1/2 starch, 1 1/2 vegetable, 2 lean meat, 2 fat

Reviews 3

July 08, 2015
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By: EatingWell User
Tasty, great flavor combinations,& healthy We happened to have fresh goat milk feta from the farmers market. This was the perfect addition to balance the flavor and added heartiness to the dish. We also had splurged at the market for fresh Syrian artisan jalepeno jack bread. It was a great compliment to this dish!
August 18, 2014
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By: Emma
Loved It! I loved this salad! I used chickpeas instead of lentils and they worked really well. It was really easy to make and I would definitely make it again.
May 22, 2012
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By: EatingWell User
Tasty, Versatile & Healthy Salad I have made this salad several times, each time a little differently. It tastes good over any kind of greens, not just arugula. The dressing is easy to prepare and keeps well in the frig. You can use other veggies, replace the coucous with quinoa and/or leave out the cheese to make it vegan. Olives or capers make a good addition too. Pros: Easy to make, easy to adapt, filling, tasty Cons: none