⏱ 25 min total

Spring Couscous Salad with Basil Vinaigrette

Name: Spring Couscous Salad with Basil Vinaigrette
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 1 tbsp Couscous; ½ cup Green peas; 1 tbsp Parsley; ½ oz Feta cheese; ¼ oz (14 halves) English walnuts; ⅛ cup leaves, whole Basil; 1 tbsp Olive oil; ⅛ shallot (medium) Shallots; ¼ cloves, minced Garlic; ⅛ tbsp Honey; ¼ tbsp Apple cider vinegar; 0.008 tsp Crushed red pepper flakes; ⅛ dash Salt; ⅛ dash Black pepper

Per 1 serving · 132 g · 14 ingredients

Calories

311

16%
of a 2,000 cal day

Protein
8.4g
11% of calories
Carbs
23g
29% of calories
Fat
22g
61% of calories

Portion

At a glance

One serving of Spring Couscous Salad with Basil Vinaigrette (132 g) has 311 calories, with 8.4 g of protein, 23 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (61% of calories). It is high in Vitamin C (20% DV), Vitamin K (85% DV) and thiamine (20% DV). Keep an eye on saturated fat, which provides 22% of the daily value.

Per 100 g

236cal

medium energy density

Protein per 100 cal

2.7g

Net carbs

18g

carbs minus fiber

Fiber

4.4g

6.8 g sugar

High in

20%+ of the daily value

Vitamin C20%
Vitamin K85%
Thiamine20%
Iron25%
Phosphorus22%
Copper26%

Good source of

10–19% of the daily value

Dietary fiber16%
Vitamin A12%
Vitamin E14%
Riboflavin (B2)16%
Niacin12%
Vitamin B615%

Watch

20%+ of the daily value

Saturated fat22%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
Cook the couscous according to package instructions.
2
Bring a large pot of water to a boil and prepare an ice bath in a medium bowl.
3
Blanch the peas in the boiling water for 1-2 minutes until bright green, then transfer to the ice bath. Drain and set aside.
4
In a serving bowl, combine the cooked couscous, peas, chopped parsley, crumbled feta, and chopped walnuts.
5
To make the basil vinaigrette, blend basil, olive oil, shallot, garlic, honey, apple cider vinegar, a pinch of crushed red pepper flakes, salt, and pepper until smooth. Adjust to taste.
6
Serve the salad warm with the basil vinaigrette.

Vitamins & minerals

Amounts for 1 serving (132 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	111 μg	12%
Vitamin C	18 mg	20%
Vitamin D	0.1 μg	0%
Vitamin E	2 mg	14%
Vitamin K	102 μg	85%
Thiamine	0.2 mg	20%
Riboflavin (B2)	0.2 mg	16%
Niacin	2 mg	12%
Vitamin B6	0.2 mg	15%
Folate (B9)	59 μg	15%
Vitamin B12	0.2 μg	10%
Pantothenic acid	1 mg	14%
Choline	25 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	109 mg	11%
Iron	2 mg	25%
Potassium	216 mg	5%
Magnesium	41 mg	10%
Phosphorus	154 mg	22%
Zinc	1 mg	13%
Copper	0.2 mg	26%
Manganese	1 mg	27%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	13 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,109 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.2 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	11 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	18 μg	—
Serine	0.4 g	—
Starch	3 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	1 g	—
Total omega 6	3 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 311 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

59min
Walking (3.5 mph)
37min
Cycling (moderate)
26min
Running (6 mph)
44min
Swimming laps

Common questions

How many calories are in Spring Couscous Salad with Basil Vinaigrette?

One serving of Spring Couscous Salad with Basil Vinaigrette (1 serving) has 311 calories, which works out to 236 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Spring Couscous Salad with Basil Vinaigrette high in protein?

Not especially. It has 8.4 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spring Couscous Salad with Basil Vinaigrette keto-friendly?

It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spring Couscous Salad with Basil Vinaigrette?

227 mg per serving.

How much sugar is in Spring Couscous Salad with Basil Vinaigrette?

6.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (132 g)

Calories311

% Daily Value*

Total fat 22g	28%
Saturated fat 4.5g	22%
Trans fat 0g
Cholesterol 13mg	4%
Sodium 227mg	10%
Total carbohydrate 23g	8%
Dietary fiber 4.4g	16%
Total sugars 6.8g
Protein 8.4g

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

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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