Couscous Bean Salad
Couscous takes no time to prepare and most children love it. Make it with whole wheat couscous for the added fibre. Celery, carrots and a few crackers complete the lunch deliciously.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 549 |
| pro | 21 g |
| total fat | 26 g |
| sat. fat | 7 g |
| carb | 62 g |
| fibre | 16 g |
| chol | 26 mg |
| sodium | 1.060 mg |
| % RDI: | - |
| calcium | 20% |
| iron | 35% |
| vit A | 15% |
| vit C | 70% |
| folate | 40% |
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1-1/4 cups (300 mL) vegetable stock
1 cup (250 mL) whole wheat couscous
1 zucchini, grated (or 1 cup/250 mL peas)
1/4 tsp (1 mL) each salt and pepper
Half sweet red pepper, diced
1 can (19 oz/540 mL) black beans or red kidney beans, drained and rinsed
1/4 cup (50 mL) toasted pine nuts
2 tbsp (25 mL) chopped fresh parsley
4 oz (125 g) feta cheese, cut in chunks
Dressing:
1/4 cup (50 mL) extra-virgin olive oil
1 tsp (5 mL) grated lemon rind
2 tbsp (25 mL) lemon juice
2 tsp (10 mL) dijon mustard
2 cloves garlic, minced
Preparation:
In saucepan, bring stock to boil; add couscous, zucchini, salt and pepper. Cover and remove from heat; let stand for 5 minutes. Fluff with fork; transfer to large bowl. Add red pepper, black beans, pine nuts and parsley; toss to combine.
Dressing: In measuring cup, whisk together oil, lemon rind and juice, mustard and garlic; pour over salad and toss to coat. Top with feta. (Make-ahead: Let cool completely; cover and refrigerate for up to 24 hours.)
Additional Information
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Tip: Toast pine nuts in the microwave oven at High for 3 minutes, stirring twice, until golden.
Source
Eat Right For Life: Spring 2004
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