Your Friday Treat: Summer Salad

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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

  • 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

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.

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