The fresh herbs in this salad add an exotic flavor that’s reminiscent of Mediterranean favorites.

　　

Ingredients

serves 8, 1 1/2 cups per serving

　　2 cups uncooked whole-wheat couscous

　　1/4 cup chopped walnuts

　　1/2 teaspoon salt

　　3 cups boiling water

　　1 medium or large tomato

　　1 medium cucumber

　　1/2 cup chopped mixed fresh herbs (such as chives, parsley, and basil)

　　1/4 to 1/2 cup chopped fresh mint

　　1/4 cup lemon juice

　　1/4 cup olive oil (extra-virgin preferred)

　　1/2 teaspoon bottled minced garlic or 1 medium garlic clove, minced

　　

Step 1

In a large bowl, stir together the couscous, walnuts, and salt. Pour the boiling water over the mixture, stirring to combine. Let cool for about 15 minutes.

　　

Step 2

Meanwhile, chop the tomato. Peel, seed, and chop the cucumber. Add to the cooled couscous with the remaining ingredients. Stir together. Serve at room temperature or cover and refrigerate until needed.

　　

nutrition information

Step 3

(Per Serving)

　　

Step 4

Calories: 305

　　

Step 5

Total Fat: 10.5g

　　

Step 6

Saturated: 1.5g

　　

Step 7

Trans: 0.0g

　　

Step 8

Polyunsaturated: 3.0g

　　

Step 9

Monounsaturated: 5.5g

　　

Step 10

Cholesterol: 0mg

　　

Step 11

Sodium: 154mg

　　

Step 12

Carbohydrates: 48g

　　

Step 13

Fiber: 8g

　　

Step 14

Sugars: 1g

　　

Step 15

Protein: 9g

　　

Step 16

Dietary Exchanges

　　

Step 17

3 Starch

　　

Step 18

2 Fat

　　American Heart Association Quick & Easy Meals