Real African Dishes: [MC-AllEthnic-Recipes] Israeli Couscous and Chickpea Salad

Tuesday, January 31, 2012

[MC-AllEthnic-Recipes] Israeli Couscous and Chickpea Salad

* Exported from MasterCook *

Israeli Couscous and Chickpea Salad

Recipe By :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup Israeli couscous -- preferably whole-wheat
2 tablespoons extra virgin olive oil
1/2 cup finely chopped cilantro
2 tablespoons chopped chives
1 ounce feta -- diced
2 tablespoons pine nuts -- lightly toasted
1 can chickpeas -- drained and rinsed
1/2 red pepper -- cut in thin 2-inch slices
2 tablespoons fresh lemon juice
1 teaspoon cumin seeds -- lightly toasted and ground
Salt -- to taste
1/4 cup plain low-fat yogurt -- (or use half olive oil)
1/2 teaspoon Aleppo pepper -- or mild chili powder (more to taste)

1. Heat one tablespoon of the olive oil over medium-high heat in a medium
saucepan and add the couscous. Stir until the couscous begins to color and
smell toasty, 4 to 5 minutes. Add 2 cups water and salt to taste and bring
to a boil. Reduce the heat, cover and simmer 15 minutes, or until the
couscous is tender. Drain if any liquid remains in the pan.

2. Transfer the couscous to a bowl and add the cilantro, chives, feta,
pine nuts, chickpeas and red pepper.

3. In a small bowl or measuring cup, mix together the lemon juice, salt,
cumin, remaining olive oil, yogurt and Aleppo pepper or chili powder. Toss
with the couscous mixture. Refrigerate in a bowl or in containers until
ready to take to work or eat.

Yield: 3 to 4 generous servings.

Advance preparation: This will keep for 4 days in the refrigerator.

Nutritional information per serving (3 servings): 536 calories; 3 grams
saturated fat; 4 grams polyunsaturated fat; 9 grams monounsaturated fat;
10 milligrams cholesterol; 81 grams carbohydrates; 14 grams dietary fiber;
464 milligrams sodium (does not include salt to taste); 21 grams protein

Nutritional information per serving (4 servings): 402 calories (29% fat);
3 grams saturated fat; 3 grams polyunsaturated fat; 7 grams
monounsaturated fat; 7 milligrams cholesterol; 61 grams carbohydrates; 11
grams dietary fiber; 348 milligrams sodium (does not include salt to
taste); 16 grams protein

You can find a whole-wheat version of the spherical couscous marketed as
Israeli couscous in some whole foods and Middle Eastern markets.

Cuisine:
"MidEastern"
Source:
"Recipes for Health, New York Times, Jan 24, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 466 Calories; 14g Fat (26.9%
calories from fat); 18g Protein; 68g Carbohydrate; 12g Dietary Fiber; 7mg
Cholesterol; 109mg Sodium. Exchanges: 4 Grain(Starch); 1 Lean Meat; 0
Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 1/2 Fat.

Nutr. Assoc. : 449 0 0 0 0 0 0 0 0 0 0 0 0