Couscous and Cannellini Niçoise
PREPARATION: 25 MINUTES, COOKING: 5 MINUTES
1 1/3 cups (245 g) couscous
1 2/3 cups (400 ml) boiling water
1 tablespoon (30 ml) extra virgin olive oil
1 teaspoon (5 ml) dried herbes de Provence
2/3 cup (150 g) green beans
15 ounce (425 ml) can low-salt cannellini beans, drained, rinsed
1 small red onion, finely chopped
1 cup (250 g) cherry tomatoes, halved
2 hard-boiled eggs, cut into quarters
4 anchovy fillets, drained and halved lengthwise
1/4 cup (50 g) black olives
Sun-dried tomato dressing:
juice of 1 large lemon
2 tablespoons (30 ml) extra virgin olive oil
1 tablespoon (15 ml) finely chopped sun-dried tomatoes packed in oil
freshly ground black pepper
1 To make the sun-dried tomato dressing, combine the lemon juice, oil and sun-dried tomatoes in a screw-top jar. Season to taste with pepper, cover and shake well to mix. Set aside.
2 Put the couscous into a large heatproof bowl and cover with the boiling water. Stir in the oil and dried herbs, cover and let stand for 5 minutes, or until the couscous has absorbed all the water. Uncover, stir to separate the grains and let cool.
3 Meanwhile, steam the green beans for 3–4 minutes, or until tender but still crisp. Drain and refresh under cold running water. Cut in half.
4 Cut the cucumber lengthwise into thick slices, then cut each slice into four wedges. Stir the cucumber into the couscous, together with the cannellini beans, green beans, onion and tomatoes. Add the dressing and toss gently until well mixed. Taste and season with pepper, if necessary.
5 Transfer the salad to a serving bowl. Garnish with the egg quarters, anchovies and olives, and serve.
Each serving provides
349 calories, 13 g protein, 19 g fat (3 g saturated fat), 31 g carbohydrate (4 g sugars), 7 g fiber, 441 mg sodium
COUSCOUS, made from semolina, is the staple food in many North African countries. It is low in fat and needs no cooking.
THE VITAMIN C content in tomatoes is concentrated in the jelly-like substance surrounding the seeds.
ANCHOVIES offer calcium and phosphorus, both essential minerals for the maintenance of healthy bones and teeth.
|Couscous and Cannellini Niçoise|