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Healthy Ramadan Iftar Recipe: Couscous Confetti Salad

Here is an Iftar recipe that can help you break your fast in a healthy way.

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Written By: Editorial Team | Updated : July 23, 2014 11:48 AM IST

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Confetti-couscous

Iftar, the celebration meal after a day of fasting needs a healthy and yummy treat and this couscous confetti salad is just that. This salad is rich in complex carbohydrate, fibre, zinc, and B vitamins. A single serving also provides about 2 to 3 grams of protein. The measures mentioned in this recipe make about eight 1-cup servings.

Couscous is pasta from northern Africa that cooks almost instantly and makes a beautiful and flavourful salad. Whole-wheat couscous is sold in natural food stores and some supermarkets.

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Ingredients

  • 1 1/2 cups dry whole-wheat couscous
  • 2 cups boiling water
  • 3 - 4 green onions, finely chopped, including tops
  • 1 red bell pepper, seeded and finely diced
  • 1 carrot, grated
  • 1 - 2 cup finely shredded red cabbage
  • 1/2 cup finely chopped fresh parsley
  • 1/2 cup golden raisins or chopped dried apricots
  • 1 juice of 1 lemon
  • 1/4 cup seasoned rice vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon curry powder
  • 1 1/2 teaspoons salt

Method

In a large bowl, combine couscous and boiling water. Stir to mix, then cover and let stand until all the water has been absorbed, 5 to 10 minutes. Fluff with a fork.
Add green onions, bell pepper, carrot, cabbage, parsley, and raisins or apricots.
In a small bowl, mix lemon juice, vinegar, oil, curry powder, and salt. Add to salad and toss to mix. Serve at room temperature or chilled.

Calories in 1-cup

  • Calories: 194
  • Fat: 2.1 g
  • Saturated Fat: 0.3 g
  • Calories from Fat: 9.8%
  • Cholesterol: 0 mg
  • Protein: 5.2 g
  • Carbohydrates: 40.2 g
  • Sugar: 10 g
  • Fiber: 4.2 g
  • Sodium: 283 mg
  • Calcium: 33 mg
  • Iron: 1.1 mg
  • Vitamin C: 40.9 mg
  • Beta Carotene: 1157 mcg
  • Vitamin E: 0.7 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

Photo Credit: Kathy Patalsky.

Recipe courtesy: The Physicians Committee for Responsible Medicine (www.pcrm.org)

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