Whole-grain (Read: high-fiber) foods keep you full longer — and one of the easiest whole-grain foods to prepare is whole-wheat couscous. Like a tiny pasta, whole-wheat couscous absorbs water quickly, and cooks in 5 minutes. The tender grains are perfect for chilled salads like this one, studded with crunchy almonds and bathed in lemony vinaigrette.
Whole-Wheat Couscous With Cucumber and Almonds
- 2/3 cup (62g) whole-wheat couscous
- 1/4 teaspoon salt
- 1/2 cup (79g) whole almonds, raw
- 2 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 1 teaspoon fresh lemon zest
- 1 large cucumber, peeled and chopped
- 1 cup (240ml) tomato, chopped
- 1/2 cup (30g) parsley, chopped
Place 3/4 cup (180ml) water in a small pot and bring to a boil over high heat. Add the couscous and salt, stir, cover and remove from heat. Let stand for 5 minutes, then uncover and fluff the couscous. Let cool.
Toast the almonds in a 350ºF (176ºC) oven for 10 minutes, then chop coarsely. Reserve.
In a large bowl, whisk the lemon juice, olive oil and lemon zest. Add the cooled couscous, cucumber, tomatoes and parsley, and toss to mix. Add almonds just before serving.
Serves: 3 | Serving Size: 1 1/4 cup
Nutrition (per serving): Calories: 396; Total Fat: 22g; Saturated Fat: 2g; Monounsaturated Fat: 14g; Cholesterol: 0mg; Sodium: 208mg; Carbohydrate: 42g; Dietary Fiber: 9g; Sugar: 7g; Protein: 12g