Couscous and Three-Bean Salad
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Vibrant vegetables and the healthful combination of grains and legumes make this packable salad a complete source of protein for vegetarians.
Servings: 4 to 6
Ingredients:
| Nutritional Info | |
| Per each of 6 servings: about | - |
| cal | 267 |
| pro | 8 g |
| total fat | 10 g |
| sat. fat | 1 g |
| carb | 38 g |
| fibre | 7 g |
| chol | 0 mg |
| sodium | 211 mg |
| % RDI: | - |
| calcium | 4% |
| iron | 16% |
| vit A | 17% |
| vit C | 58% |
| folate | 31% |
Suggested Recipes
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1/2 cup (125 mL) green beans
1/2 cup (125 mL) diced carrots
1 sweet yellow pepper, diced
1 cup (250 mL) whole wheat couscous
2/3 cup (150 mL) each cooked or drained canned chickpeas and red kidney beans
1 green onion, thinly sliced
1/4 cup (50 mL) extra-virgin olive oil
1/2 tsp (2 mL) grated lemon rind
3 tbsp (45 mL) lemon juice
1 tsp (5 mL) dijon mustard
1/2 tsp (2 mL) each dried oregano and salt
1/4 tsp (1 mL) pepper
Preparation:
Cut green beans into 1/2-inch (1 cm) pieces. In saucepan, bring 2 cups (500 mL) water to boil; boil green beans, carrots and yellow pepper for 2 minutes. Drain, reserving water; set vegetables aside.
In large bowl, stir couscous with 1 cup (250 mL) reserved water; cover and let stand for 5 minutes. Add cooked vegetables, chickpeas, kidney beans and green onion; set aside.
¡In small bowl, whisk together oil, lemon rind, lemon juice, mustard, oregano, salt and pepper. Pour over couscous mixture and toss to combine. (Make-ahead: Refrigerate in airtight container for up to 2 days.)
In large bowl, stir couscous with 1 cup (250 mL) reserved water; cover and let stand for 5 minutes. Add cooked vegetables, chickpeas, kidney beans and green onion; set aside.
¡In small bowl, whisk together oil, lemon rind, lemon juice, mustard, oregano, salt and pepper. Pour over couscous mixture and toss to combine. (Make-ahead: Refrigerate in airtight container for up to 2 days.)
Tags:
Salads and Salad Dressings; Vegetables; Beans and Legumes; Boil/Simmer; Make-Ahead; Vegetarian;
Source
Canadian Living Magazine: May 2008
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