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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Mixed Mediterranean Vegetables and Couscous
 
Source: dLife

Colorful diced vegetables with a fluffy grain under a garlic vinaigrette.

Rating:
Prep Time: 45 minutes
Cook Time: 10 minutes
Difficulty: EASY

Nutrition Facts

Makes 8 servings
Serving Size: 5 oz
Amount Per Serving
Calories 131.1
Total Carbs 24.6 g
Dietary Fiber 4.3 g
Sugars 4.3 g
Total Fat 2.4 g
Saturated Fat 0.3 g
Unsaturated Fat 2.1 g
Potassium 245.7 mg
Protein 4.2 g
Sodium 78 mg
Dietary Exchanges
1/4 Fat, 1 Starch, 1 Vegetable
See the Detailed Nutritional Analysis
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Servings
Ingredients
1.5 cup Couscous, whole wheat, dry
2.5 cup cold water , boiled
0.33 cup sun dried tomatoes , not packed in oil (about 10 sun-dried tomatoes)
2 medium garlic cloves , pressed or minced
1 tbsp olive oil
2 tbsp fresh dill weed , chopped
3 tbsp fresh lemon juice
3 tbsp balsamic vinegar
8 oz fresh carrots , peeled and diced
1 cup chopped zucchini , diced
0.5 cup chopped red bell peppers , diced
0.5 cup fresh chopped red onion , diced
0.5 cup fresh chopped celery , diced
1 pinch salt and pepper , to taste
1 medium tomatoes , diced
8 parsley sprigs , or a few dill sprigs


Directions
1 Place the couscous in a pot, pour 1 3/4 cups of the boiling water over it, cover, and set aside. Place the sun-dried tomatoes and 3/4 cup of boiling water in a covered heatproof bowl.
2 While the tomatoes soften, whisk together the garlic, oil, dill, lemon juice, and vinegar; set aside. Uncover the couscous and fluff it with fork.
3 Blanch the carrots, zucchini, and bell peppers in boiling water until just tender. Drain well. Drain and chop the sun-dried tomatoes.
4 In a large bowl, combine the couscous, sun-dried tomatoes, blanched vegetables, red onions, celery, and dressing. Add salt and pepper. Chill for at least an hour. Add the diced tomatoes just before serving. Top with parsley or dill sprigs.
Additional Information
Avoid overcooking the vegetables in this dish. They should be tender but still brightly colored.


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