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Science Healthnotes

Couscous Salad

This dish makes excellent leftovers for snacks and lunch.

Preparation facts

Prep Time: 1 hr

Total Time: 1 hr

Yield: 8 servings

Ingredients

4 cups (0.95L) water

1 15-ounce (425-g) can black beans, well drained

2 cups (400g) dry couscous

2 large carrots, chopped into small squares

4–5 celery sticks, chopped into small pieces

1 bunch of green onions, chopped

1/2 cup (20g) fresh parsley, minced

1/2 cup (20g) fresh cilantro, minced

1/4 cup (9g) fresh mint, minced

Feta cheese* (optional)

Marinade:

1/4 cup (60mL) olive oil

1/4 cup (60mL) canola oil

1 Tbs (15mL) white wine vinegar

1 Tbs (15mL) fresh lemon juice

4 cloves garlic, pressed

1 tsp (2g) celery seed

1/2 tsp (1g) oregano

1/2 tsp (2g) pepper

1/2 Tbs (8g) mellow white miso

1/2 tsp (3mL) hot pepper oil

1–2 Tbs (15–30mL) honey (or to taste)

Directions

Place couscous in large glass bowl. Bring water to a boil and then pour over couscous. Cover and let sit for 5–10 minutes. Remove lid and let cool.

Place chopped vegetables and fresh herbs in bowl and mix well. Pour marinade over entire bowl and mix again. Eat warm with feta cheese sprinkled on top or chill and then serve.

* Allergy notes: The egg protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should eliminate any cheese in this recipe.

Recipe by Julie Negrin

Nutrition facts

Serving Size 1 serving

Calories 375

Calories from Fat 142 (38%)

% Daily Value*

25%Total Fat 16g

13%Saturated Fat 2.6g

Polyunsaturated Fat 3.1g

Monounsaturated Fat 9.6g

2%Cholesterol 6mg

10%Sodium 237mg

11%Potassium 376mg

16%Total Carbohydrate 48g

26%Dietary Fiber 6.4g

Sugars 4g

Sugar Alcohols 0g

21%Protein 10g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Learn more about Healthnotes, the company.

Learn more about the authors of Healthnotes.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.

*The information in this newsletter is for educational use only. Do not attempt to self-diagnose or treat any condition. Please consult your healthcare practitioner if you believe you may have any of the signs or symptoms discussed above before using any of the nutrients discussed.

You should also consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.

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