Tuna And Couscous Salad Recipe

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Tuna And Couscous Salad Recipe

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A weight watchers, quick and nutritionally rich recipe that is ideal to eat when the hot weather is bogging you down. A large batch can also be cooked up at the start of the week and refrigerated as the flavours marry and deepen when kept for longer time.

Tuna And Couscous Salad Recipe

Couscous is coarse semolina which has been cooked and dished out with an array of beans, veggies and a tangy vinaigrette concoction to pep up the taste.

Preparation Time: 15 Minutes
Cooking Time: 5 Minutes
Total Time: 20 Minutes
Serves: 3-4

Ingredients

Dry quick-cook couscous, 173 grams
Organic Chicken Broth, Low Salt and Fat (300 milliliters)
Olive oil (extra-virgin), (two teaspoons)
Bell pepper, red, yellow & green, de-seeded (1 cup)
Spring onions (6-7)
Beans, kidney and chickpeas, cooked, drained (240 grams)
Fully ripe sweet corn kernels (half cup)
Snow peas or snap peas (100 grams)
Olives, green and black, pitted (30 grams)
Carrot, small-sized (one)
Baby tomatoes, diced into half (5-6)
Cucumber, small-sized (half)
Red onion (half of one large)
Tuna, canned in good quality olive oil or water (200 grams)
Semi-firm Greek cheese, crumbled (50 grams)
Pistachios, roasted (half tablespoon)
Raisins/sultanas/currants (a tablespoon)
Freshly picked Cilantro/parsley/chives, chopped (a tablespoon)
Salt and freshly cracked black peppercorns, as per taste

Ingredients For Tangy Vinaigrette

Freshly squeezed juice of lemon (30 milliliters)
Roasted powdered cumin (half teaspoon)
Mustard paste (half teaspoon)
Garlic pods, bashed (3)
Extra-virgin olive oil (30 milliliters)
Salt and freshly ground pepper, as per taste

Procedure

The couscous preparation commences by combining the vegetable or chicken broth along with two teaspoons of olive oil. After bringing to boiling point it is then poured over the couscous which has been taken in a large-sized, heat-resistant deep vessel.

After stirring with fork the container is covered with a lid and set aside. Within a few minutes, one will notice that the roughly ground semolina wheat grains will begin to swell up. Use a fork to fluff up the grains. Perfectly cooked couscous would feel moist and soft with a light texture.

Precooked canned tuna that has been marinating in top-quality olive oil is a better option as compared to tuna packaged with water as it tastes better since the flavours of the fish and oil are allowed to mingle together. The use of tuna in the recipe provides essential protein, vitamin D and n-3 fatty acids.

The red, green and yellow bell peppers along with half a cucumber is chopped into one-quarter or half inch pieces. Next the baby tomatoes are halved and the carrot grated. Finely chop half a large red onion, spring onions and black/green olives. Crumble the semi-soft cheese.

We then proceed with lightly blanching the trimmed snow peas or sugar snap peas by placing them in a heat-resistant bowl and set aside for three minutes. They are then drained out and refreshed in chilled water. They are then patted dry using an absorbent cloth and set aside.

The above mentioned ingredients for the tangy vinaigrette are taken in a large-sized glass bowl and continually whisked till properly blended. The fluffed up couscous is then combined with the tuna, cucumber, baby tomatoes, carrot, olives, snow or sugar snap peas, red onion, pistachios, raisins, corn, cooked kidney beans, chickpeas, cheese, spring onions and parsley/cilantro/chives.

Mix well after seasoning with required amount of salt and freshly cracked black peppercorns. The tangy vinaigrette is liberally drizzled and the salad tossed well for thoroughly combining the ingredients. The salad can be enjoyed right away or chilled overnight and served to maximize the flavours.

Photo Credit : Myrecipes.com/recipe/tuna-couscous-salad-50400000120130/

Tuna And Couscous Salad Recipe

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