couscous side

Couscous and Sprouted Lentils Warm Salad

Gluten-FreeVeganDairy-FreeVegetarian

I like making this salad, which works perfectly as a main dish; due to its ingredients’ richness, it is hard to beat on the Nutrition Department, so make in batches, and you won’t have to worry about being well nurtured for a couple of days.

Note: Please refer to our two steps guide to Sprout Lentils before making this recipe.

During those busy weeks, like this one, when we are officially launching this Blog and need to have some ready-made food, this recipe is a great option.

Let’s talk about protein

As you may know, lentils are one of the best sources of protein on a plant-based diet.

If you are curious about vegan protein sources, I recommend you read this 6 mins great article on the matter. When you sprout lentils, studies have shown to enhance their amino acid profile, increasing their protein concentration, and improving the quality and availability of their vitamins and minerals, amongst other great benefits.

sprouted lentils
sprouted lentils

So, we use them in different recipes, including salads, hamburgers, and soups (don’t miss the Hearty and Spicy Sprouted Lentils Soup).

Sprouted lentils have an earthy taste and don’t need to be cooked. They have a crunchy texture that goes well as an addition to several dishes.

The key points for getting this recipe right!

To make this recipe outstanding you need to balance the number of textures in it. I am a big fan of textures; they are such an essential part of the eating experience.

Let’s talk about Flavor

I recently read one of the most interesting gastronomy books that have come across lately: Flavor: The Science of Our Most Neglected Sense; And I understood something that was a turning page for me: how the sense of touch affects our eating experience.

couscous  warm salad
couscous warm salad

Our tongues perceive texture using the sense of touch, and it becomes part of what we end up calling flavor.

Who doesn’t use words like crunchy, silky, and hard when describing their bites!

So, yes, we use a lot of textures here.

couscous side
Couscous with Sprouted Lentils Salad

Crunchiness: delivered by the sprouted lentils, roasted almonds, and fresh leafy greens.

Softness: The grilled tomatoes and the oil coats all the ingredients, bringing silkiness to your bite.

Heat: yes! How hot and spicy your food is, is something you experience with your sense of touch.

Freshness: delivered by the mint, rucola, and also the water of the lentil’s sprouts.

So, it is a massive amount of sensory experiences being tickle: taste, tact, smell (brought by the combination of the spices), sight as it is a very colorful dish, and hearing, as you can hear your bites… all contributing to your final flavor takeaway.

couscous side

Couscous and Sprouted Lentils Warm Salad

Gus
A salad that works perfectly as a main dish; due to its ingredients’ richness, it is hard to beat on the Nutrition Department, so make in batches, and you won’t have to worry about being well nurtured for a couple of days.
5 from 1 vote
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Main Course, Salad, Sides
Cuisine Middle-Eastern, Plant-based, Vegan, Vegetarian
Servings 6 Servings
Calories 341 kcal

Equipment

  • Baking Tray

Ingredients
  

  • 1 cup couscous dry
  • 8 ounces sprouted lentils
  • 3.5 ounces ruccola coarsely chopped
  • 2 tablespoons olive oil extra virgin
  • ½ teaspoons paprika sweet
  • 1 teaspoon turmeric
  • 2 teaspoons sea salt
  • 1 teaspoon black pepper
  • 3 tablespoons mint fresh, chopped
  • 3.5 ounces almonds raw
  • 6 cherry tomatoes

To Grill:

  • 1 eggplant diced
  • 1 red bell pepper diced
  • 1 red onion small
  • 1 garlic clove crushed
  • 2 tablespoons olive oil extra-virgin
  • 1 teaspoon sea salt
  • ½ teaspoon thyme

Instructions
 

  • Start by chopping your onion, red bell pepper, and eggplant in dice, add the crushed garlic.
  • Put them in a bowl and toss the veggies with olive oil and thyme.
  • Grill on a tray for 25 mins at 200ºC
  • Hydrate the Couscous with warm water for 5 mins
  • Cut the cherry tomatoes in halves and pan fry them, face down.
  • Roast your almonds if you have raw ones (which I highly recommend, given the beautiful aroma it adds to the dish).
  • Chop your mint and ruccola
  • Take your veggies out of the oven and assemble in a large bowl with the rest of the ingredients except for the grilled tomatoes.
  • Serve with the grilled tomatoes on top.

Notes

Please refer to our two steps guide to Sprout Lentils before making this recipe at the Cooking Tips section of this page.

Nutrition

Calories: 341kcalCarbohydrates: 38gProtein: 10gFat: 18gSaturated Fat: 2gTrans Fat: 1gSodium: 1179mgPotassium: 592mgFiber: 8gSugar: 7gVitamin A: 1251IUVitamin C: 41mgCalcium: 106mgIron: 2mg
Keyword couscous
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Nutrition Facts
Couscous and Sprouted Lentils Warm Salad
Amount per Serving
Calories
341
% Daily Value*
Fat
 
18
g
28
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
1
g
Sodium
 
1179
mg
51
%
Potassium
 
592
mg
17
%
Carbohydrates
 
38
g
13
%
Fiber
 
8
g
33
%
Sugar
 
7
g
8
%
Protein
 
10
g
20
%
Vitamin A
 
1251
IU
25
%
Vitamin C
 
41
mg
50
%
Calcium
 
106
mg
11
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

Learn more about Sprouting Lentils and its benefits Here.

For more Heart Warming Recipes check these out:

Protein-Packed Saffron Garbanzo Beans

Curried Hearty and Spicy Sprouted Lentils Soup

Disclaimer: Please note that some of the links below are affiliate links and I will earn a commission if you purchase through those links. I use all of the products listed and recommend them because they are companies that I have found helpful and trustworthy.

2 thoughts on “Couscous and Sprouted Lentils Warm Salad

  1. I love recipes like this! it’s an inspiration for me every day:) I will add all the ingredients in my fitatu to shop then:) I will let you konw how was that!

    1. I am glad you like it and that you find it inspirational! That’s what we strive for! Can’t wait to know how it turns out for you! Let us know 🙂

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