I’m guessing you’re like me: in summer, you crave cooling, crunchy, healthful food… almost as much as you want barbeque and beer. But by mid August we all get tired of our summer stand-bys.
Here’s one of my favorite salads to perk up your table this weekend. It serves six, and contains about 265 calories per serving.
Note: If you make it with quinoa instead of couscous, you’ll get an added protein boost. And, because quinoa is a seed rather than a grain, it’s a low-carb, gluten-free alternative.
Three Bean Salad with Healthful Grains
Ingredients:
- 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 or quinoa
- 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
Directions:
- 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. (No more!)
- Drain, reserving water; set vegetables aside. (Run them under cold water to stop them cooking and keep the crunch.)
- In large bowl, stir couscous with 1 cup (250 mL) reserved water; cover and let stand for 5 minutes.
(Gluten-free alternative: add 1 cup quinoa to 2 cups boiling reserved water. Simmer on medium-low, covered, for 7 minutes; then uncover, fluff with a fork and let it stand, uncovered, 4 minutes.)
- Add cooked vegetables, chickpeas, kidney beans and green onion; set aside.
- In small bowl, whisk together remaining ingredients.
- Pour over couscous (or quinoa) mixture and toss to combine.
This salad keeps well in the refrigerator in an airtight container for up to 2 days.
