Couscous Bean Patties with Salad in Pita Pockets

By The Canadian Living Test Kitchen

148 people added this to their Recipe Box

Couscous Bean Patties with Salad in Pita Pockets

This recipe makes 4 servings

Nutritional Info
Per serving: about	-
cal	496496 cal
pro	19 g19g pro
total fat	12 g12g total fat
sat. fat	1 g1g sat. fat
carb	82 g82g carb
fibre	14 g14g fibre
chol	0 mg0mg chol
sodium	886 mg886mg sodium
% RDI:	-
calcium	1212 calcium
iron	3636 iron
vit A	6565 vit A
vit C	113113 vit C
folate	105105 folate

More great recipes from this menu:

Black beans and whole wheat couscous contribute soluble and insoluble fibres to these vegetarian burgers, which are tasty tucked into whole wheat pitas along with chopped salad. Start the meal with carrot, broccoli and rutabaga sticks to dip into Creamy Herb Dip.

Ingredients

2/3 cup vegetable stock 2/3 2/3cup cupvegetable stock
1/2 cup grated carrots 1/2 1/2cup cupgrated carrotcarrots
1/3 cup whole wheat couscous 1/3 1/3cup cupwhole wheat couscous
1/2 sweet red pepper , diced1/2 1/2sweet red peppersweet red peppers, diced
1 1can (19 oz/540 mL) can (19 oz/540 mL)black beanblack beans, drained and rinsed
1/4 cup dry breadcrumbs 1/4 1/4cup cupdry breadcrumbs
2 tbsp chopped fresh parsley 2 2tbsp tbspchopped fresh parsley
2 tbsp balsamic vinegar 2 2tbsp tbspbalsamic vinegar or wine vinegar
1/2 tsp dried oregano 1/2 1/2tsp tspdried oregano
1/4 tsp salt 1/4 1/4tsp tspsalt
1/4 tsp pepper 1/4 1/4tsp tsppepper
2 green onions , chopped2 2green oniongreen onions, chopped
2 cloves garlic , minced2 2cloves garlic, minced
2 tsp canola oil 2 2tsp tspcanola oil
4 whole wheat pita pockets 4 4whole wheat pita pocketwhole wheat pita pockets
Chopped Salad:
2 tbsp canola oil 2 2tbsp tbspcanola oil
1 tbsp balsamic vinegar 1 1tbsp tbspbalsamic vinegar or wine vinegar
1/2 tsp Dijon mustard 1/2 1/2tsp tspDijon mustard
1 small clove garlic , minced1 1small clove garliccloves of garlic, minced
1 pinch salt 1 1pinch pinchsalt
1 pinch pepper 1 1pinch pinchpepper
3 cups shredded romaine lettuce 3 3cups cupsshredded romaine lettuce
2 radishes , sliced2 2radishradishes, sliced
1/2 sweet red pepper , chopped1/2 1/2sweet red peppersweet red peppers, chopped

Preparation

In small saucepan, bring stock to boil; stir in carrot, couscous and red pepper. Remove from heat; cover and let stand for 5 minutes.

In bowl, coarsely mash beans. Add couscous mixture, bread crumbs, parsley, vinegar, oregano, salt, pepper, onions and garlic; stir to combine. Shape into four 1/2-inch (1 cm) thick patties. (Make-ahead: Cover and refrigerate for up to 2 days.)

Brush oil over nonstick skillet; heat over medium heat. Add patties; cook, turning once, until crisp and golden, 10 minutes.

Chopped Salad: Meanwhile, in large bowl, whisk together oil, vinegar, mustard, garlic, salt and pepper. Add romaine, radishes and red pepper; toss to coat.

Cut top third off each pita; open pita and place top piece in bottom of each. Stuff pitas with patties and salad.

Additional information :

Side Dish Savvy
Creamy Herb Dip:

Add vegetables to this dip to up your vegetable intake.

In food processor, pur?1 cup (250 mL) 1% cottage cheese with 1/4 cup (50 mL) plain low-fat yogurt until smooth. Stir in 1 green onion, finely chopped; 1 tbsp (15 mL) chopped fresh parsley; 1/2 tsp (2 mL) Dijon mustard; 1/4 tsp (1 mL) dried dillweed; and pinch pepper. Refrigerate for at least 1 hour or for up to 3 days.

Makes 1-1/3 cups (325 mL).

Per 1 tbsp (15 mL): about 11 cal, 2 g pro, trace total fat (trace sat. fat), 1 g carb, 0 g fibre, 1 mg chol, 52 mg sodium. % RDI: 1% calcium, 1% folate.

Source : Canadian Living Magazine: February 2003