Low Sodium Orientalischer Couscous Salat

Discover the vibrant flavors of this Low Sodium Orientalischer Couscous Salat, a wholesome and heart-friendly twist on a Mediterranean-inspired classic. Made with nutrient-rich whole wheat couscous, this salad is packed with crisp, colorful veggies like red bell pepper, cucumber, carrot, and red onion, complemented by the protein boost of tender chickpeas. Fresh parsley and mint bring an herbaceous burst of flavor, while a tangy, spiced lemon dressing infused with cumin and coriander ties everything together. Perfect for meal prep, picnics, or light lunches, this quick and easy recipe comes together in just 30 minutes and is low in sodium without compromising on taste. Enjoy it chilled or at room temperature for a refreshing, guilt-free meal everyone will love.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup whole wheat couscous
• 1 cup water
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 medium red bell pepper, diced
• 1 medium cucumber, diced
• 0.5 medium red onion, finely chopped
• 1 medium carrot, julienned
• 1 cup canned chickpeas, drained and rinsed
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• 3 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.25 teaspoon ground black pepper

Directions

Step 1

In a medium saucepan, bring water to a boil. Remove from heat, stir in the couscous, cover, and let it stand for 5 minutes or until the liquid is absorbed. Fluff with a fork and set aside.

Step 2

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and grated ginger, sauté for 1-2 minutes until fragrant.

Step 3

Add the diced red bell pepper and julienned carrot to the skillet, sauté for an additional 3-4 minutes until vegetables start to soften.

Step 4

Transfer the couscous and sautéed vegetable mixture to a large mixing bowl.

Step 5

Add the diced cucumber, chopped red onion, drained chickpeas, chopped parsley, and mint to the bowl.

Step 6

In a small bowl, whisk together the remaining olive oil, lemon juice, ground cumin, ground coriander, and ground black pepper to create a dressing.

Step 7

Pour the dressing over the couscous and vegetable mixture. Toss everything gently until well combined.

Step 8

Let the salad sit for at least 10 minutes to allow the flavors to blend. Serve at room temperature or chilled.

Nutrition Facts

Serving size	(1164.0g)

Amount per serving	% Daily Value*
Calories	912.2

Total Fat 35.0g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 796.0mg	0%
Total Carbohydrate 127.9g	0%
Dietary Fiber 23.4g	0%
Total Sugars 22.4g
Protein 27.7g	0%

Vitamin D 0IU	0%
Calcium 263.7mg	0%
Iron 10.0mg	0%
Potassium 1589.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.6%

Protein: 11.8%

Carbs: 54.6%