Israeli Couscous and Lentil Salad
This hearty pearl couscous salad combines tender couscous and French lentils with tomatoes, cucumber, red bell pepper, red onion, and fresh herbs. Dried cranberries, golden raisins, honey, lemon juice, olive oil, and sumac create a bright, sweet-tart dressing, making it a fresh-tasting choice for lunch, picnics, or a light side dish.
- Prep20 mins
- Cook40 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Israeli Couscous and Lentil Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 50 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 13 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 89 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 78
- Heart Health
- 47
- Metabolic
- 58
- Digestive
- 38
- Inflammatory
- 35
- Performance
- 58
- General Wellness
- 1
To make couscous: Heat olive oil in a skillet over medium heat. Cook and stir couscous in hot oil until toasted and fragrant, 3 to 4 minutes. Pour in water and bring to a boil; cover, reduce heat to medium-low, and simmer until couscous is tender, about 10 minutes. Drain and rinse couscous under cold water in a colander, then transfer to a large serving bowl. Stir in remaining olive oil until well coated.
- 2
Place lentils in a small pan and cover with water; bring to a boil. Reduce heat to medium-low and simmer until lentils are tender, 15 to 20 minutes. Drain and rinse lentils under cold water in a colander; add to couscous.
- 3
To make the salad: Add tomatoes, cucumber, red bell pepper, cranberries, raisins, red onion, chives, green onion, parsley, and sumac to couscous mixture.
- 4
To make the dressing: Whisk olive oil, lemon juice, honey, salt, and pepper in a small bowl until well combined.
- 5
Pour dressing over salad; stir until coated. Chill in the refrigerator until the flavors blend before serving.
- 6
Place the lentils in a small pan and cover with water; bring to a boil.
- 7
Reduce the heat to medium-low and simmer until the lentils are tender, 15 to 20 minutes.
- 8
Drain and rinse the lentils under cold water in a colander; add to the couscous.
- 9
To make the salad: Add the tomatoes, cucumber, red bell pepper, cranberries, raisins, red onion, chives, green onion, parsley, and sumac to the couscous mixture.
- 10
To make the dressing: Whisk the olive oil, lemon juice, honey, salt, and pepper in a small bowl until well combined.
- 11
Pour the dressing over the salad; stir until coated.
- 12
Chill in the refrigerator until the flavors blend before serving.
- Calories 586.16 kcal High 29%
- Protein 13.37 g Good Source 27%
- Carbohydrate 95.25 g 35%
- Total Fat 20.18 g High 26%
- Saturated Fat 2.79 g Moderate 14%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 74.99 mg Low Source 3%
- Dietary Fiber 11.74 g Good Source 42%
- Total Sugars 29.69 g --
- Added Sugars 4.14 g Moderate 8%
- Calcium 53.02 mg Low Source 4%
- Iron 2.99 mg Moderate 17%
- Potassium 399.05 mg Low Source 8%
- Vitamin A 60.98 mcg Low Source 7%
- Vitamin C 72.0 mg Good Source 80%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Wheat 🌾
- Gluten
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Israeli Couscous and Lentil Salad is an Israeli side dish recipe made with 21 ingredients. It takes about 1 hr, serves 6, and is rated medium. Key ingredients include Black Pepper, Couscous, Cucumber, and Dried Cranberry. Each serving provides about 586.16 kcal, and is a good source of protein.
Recipe Questions
- What is Israeli Couscous and Lentil Salad?
- It is an Israeli salad recipe made with 21 ingredients, usually served for side dish or dinner or lunch or salad.
- What is Israeli Couscous and Lentil Salad made of?
- The main ingredients are Black Pepper, Couscous, Cucumber, Dried Cranberry, Fresh Chives. The full list of 21 is above.
- How long does it take to make Israeli Couscous and Lentil Salad?
- About 1 hr in total: 20 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 586.16 kcal. The full nutrition breakdown is above.
- Is Israeli Couscous and Lentil Salad easy to make?
- This recipe is rated medium, with 21 ingredients and 12 steps.
- Is Israeli Couscous and Lentil Salad healthy?
- Israeli Couscous and Lentil Salad has an easyChef Pro health score of 48/100. Per serving, it provides 586.16 calories and 13.37 g of protein, or 27% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: saturated fat at 2.79 g (14% of the Daily Value) and added sugars at 4.14 g (8% of the Daily Value). It contains Citrus, Wheat, Gluten, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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