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Рецепт Israeli couscous with lentils and red wine vinaigrette

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1 голос | 2051 визит

A simple, nutritious, cheap but not cheap-tasting meal that can be eaten hot, cold, or any temperature in between.

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Порций: 4
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Ингредиенты

Cost per serving $0.39 view details
  • 8 oz. Israeli couscous
  • 15 oz. can lentils, drained (black beans would also work well)
  • 1/2 medium onion, diced
  • 2 cloves of garlic, minced
  • olive oil
  • 1 teaspoon salt and freshly-ground pepper to taste
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dijon mustard

Инструкции

  1. Saute the garlic and onion in olive oil until the onion is tender.
  2. Add the couscous and stir around to coat in oil.
  3. Add water (about the same volume as couscous, maybe a little more), red wine vinegar, mustard, at least a teaspoon of salt, and pepper. Bring to a boil, then cover pot and let simmer for 5 to 7 minutes, or until couscous has absorbed liquid and is tender. Add a bit more water if couscous dries out before it cooks.
  4. Toss into a bowl and adjust seasonings if necessary.
  5. Top with baked kale chips before serving.

Nutrition Facts

Amount Per Serving %DV
Serving Size 110g
Recipe makes 4 servings
Calories 326  
Calories from Fat 9 3%
Total Fat 1.02g 1%
Saturated Fat 0.15g 1%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 602mg 25%
Potassium 886mg 25%
Total Carbs 55.74g 15%
Dietary Fiber 27.7g 92%
Sugars 2.38g 2%
Protein 23.5g 38%
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