Loosely based on the original Waldorf salad—celery, walnuts, and apple—but with a few liberties! Tangy vinaigrette replaces the creamy mayo dressing, and vibrant purple beets add nutrients and turn the couscous a rich shade of purple.
1 cup (250 mL) Israeli couscous or instant North African couscous*
1 large or 2 small cooked beets, chopped
3 to 4 Tbsp (45 to 60 mL) of your favourite vinaigrette dressing
1 celery stalk, finely chopped
1/2 apple, skin on, cored and chopped
1/2 cup (125 mL) feta cheese, crumbled
1/3 cup (80 mL) toasted walnuts, chopped
Handful of mint leaves, chopped (optional)
Prepare couscous according to package directions. While still warm, stir in beets and 3 Tbsp (45 mL) vinaigrette. Let cool to room temperature, then stir in celery, apple, feta, walnuts, and mint. Taste and add remaining vinaigrette, if needed. Overnight refrigeration will deepen the colour and flavour.
Makes 4 cups.
Each serving contains: 310 calories; 10 g protein; 11 g total fat (3 g sat. fat, 0 g trans fat); 44 g carbohydrates, 4 g fibre; 276 mg sodium
*Israeli or pearl couscous is much larger than tiny, granular North African couscous. The pearl variety is toasted instead of steamed, giving it a nutty flavour. It also has a heartier and chewier texture. Because of its density, it absorbs more liquid than North African couscous, so it may need extra dressing for best flavour.
Protein boost: Stir in a can of heart-healthy wild red Pacific sockeye salmon, or leftover cooked chopped chicken, turkey, or ham.
JUMP-START: Roast or boil extra beets for dinner to use for this recipe. Dress the salad with store-bought vinaigrette if you don’t have time to make your own.
source: "Nutrition in No Time", alive #329, March 2010
Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream. Spice of life Garam masala, a blend of spices traditionally used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It’s great on roasted meats and vegetables.
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