Israeli couscous is actually a type of toasted pasta, and can be used in different ways, besides the most obvious one, which is to serve it as a starchy side dish. In the following recipe, I’ve used it as a base for a high protein colorful salad. The protein in the salad comes from the mix of tofu, chickpeas and Lupini beans. This combination of legumes and grain is highly nutritious, yet fairly light, compared to other proteins.
To add more flavor and textures to the salad, I’ve added to it scallions, freshly steamed asparagus, which is now in peak season, and cherry tomatoes, along with a generous amount of Meyer lemon zest and juice. The additions of dried herbs, a touch of honey and olive oil, added yet more flavors and aroma to it. This flavorful salad is perfect for picnics, as it doesn’t contain any highly perishable ingredients, such as mayonnaise, dairy or meat products. It is great on its own, as a light lunch entree, or as a side dish. Try it and enjoy.
Notes:
* Lupini beans are yellow legumes, which are high in protein. Preparing them is quite a lengthy process, as they are quite bitter and require repeated soaking and cooking. The jarred version I’ve used here is ready to use, with a nice slightly acidic/salty flavor. It can be found in the Italian ingredients section, or online.
* Dried mint can be found in some ethnic stores, or online. It can also easily prepared at home. See below for instructions.
Makes: 6-8
Prep time: 20 minutes
Cooking time: 15 minutes
Ingredients:
2 tsp oil
½ cup Israeli couscous (I used three colors)
½ tsp salt
1 cup water
1 bunch asparagus, lower part trimmed
7.75 oz (220 grams) extra firm tofu, cut into small cubes
9 oz (255 grams) peeled and steamed chickpeas
2 tsp salt
¼ tsp freshly ground four peppers mix
Juice of ½ medium lemon (I used Meyer lemon)
1 Tbs lemon zest
3 scallions, coarsely chopped
½ cup Lupini beans, peeled (see notes)
½ tsp dried oregano, crumbled
1/2 tsp dried mint, crumbled (see notes)
¼ tsp hot paprika
2 tsp honey (preferably orange blossom)
A handful of cherry tomatoes, cut into quarters
2 Tbs olive oil
- The couscous: heat the oil in a small pot over medium-high heat. Add the Israeli couscous, mix and sauté for a minute. Add the salt and water and mix. Cover the pot and bring to the boil. Lower the heat to simmer and cook for 10 minutes. Let stand in the pot, covered, for 5 minutes, before fluffing with a fork. Transfer to a large bowl.
- Lightly steam the asparagus in a covered pan, or in a microwave. Cool, cut off the top tips (save for serving), and cut the rest into small sections. Set aside.
- Add the tofu to the bowl with the couscous, along with the chickpeas, salt, pepper, lemon juice and zest. Mix gently, and add the scallions, Lupini beans, oregano, mint, hot paprika and honey. Mix and adjust seasoning.
- Add the asparagus and cherry tomatoes, and mix gently. Pour the olive oil over, mix again and serve, with the asparagus tips. (Note: if not using immediately, add the asparagus and cherry tomatoes just before serving, as otherwise the asparagus color will diminish and the tomatoes will be mushy.)
Dried mint
Wash and drain a bunch of fresh mint. Separate the leaves and place them over a sheet pan, lined with paper towels, in one layer. Keep in a warm, dust free place, until the leaves crumple and are completely dry – about 3 days. Keep in an airtight container.
This looks yummy!
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Thank you, it definitely was. 🙂
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Such a pretty salad – the more color the better it is for you! I should eat more of this kind of healthy food, especially the protein part 🙂 Lupine beans are new for me!
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Thank you Judi, I’m glad you liked the salad. It was so tasty. I do try to make and eat more of such salads, but it’s not always the case!
Lupini beans are well known around the Mediterranean. They make for a very tasty snack. It’s really worth seeking. 🙂
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I do love beans so I will check out lupini beans – good ole GOOGLE 🙂
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Hope you’ll enjoy them. 🙂
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I’m looking for a new snack in between meals – lately it’s been nuts and apples. I ordered the variety pack – gotta love Amazon 🙂
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Sounds good! 🙂
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I’m not fond of the beans – maybe because of the way they were seasoned as I was turned off by the smell first…
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I guess it’s an acquired taste! 🙂
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I’ve wanted to do something with couscous for years but haven’t yet. This looks very tasty and nutritious.
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Thank you Bob, I’m glad you liked the recipe. It was a tasty combination. I hope you’ll enjoy it. 🙂
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This sounds so delicious, in Spain we eat Lupini beans as a snack, they’re called Altramuces. I love them, I’m definitely making this recipe 👌
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Thank you Myra, I’m glad you liked the salad. It was so tasty. I hope you’ll enjoy it.
By the way, lupini beans are also a popular snack in Israel, and I also found them when I visited Greece and Turkey. They are totally addictive! 🙂
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I just recently made Israeli couscous. I too have found the texture very enjoyable. Your recipe incorporates such lovely spring ingredients. I will be adding it to my “to make” list.
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Thank you Bernadette, I’m glad you liked the salad. It was delirious. All these tasty ingredients worked so well together. I hope you’ll enjoy it. 🙂
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Sounds very delicious!
Just in time for the asparagus from our garden! 😜
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Thank you Felix, glad you liked the salad. I’m sure it would taste even better with such fresh asparagus! 🙂
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Delicious!
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Thank you. 🙂
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Great salad Ronit! All the ingredients are available in our kitchen, including the lupinbönor (lupini beans) which are quite popular here. I see this on our weekend brunch table, served alongside some freshly smoked salmon. I’m inspired…
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Thank you Ron, I’m glad you liked the salad. I mostly use lupini beans as a tasty snack, but after making this, I will definitely start using them more in salads. I hope you’ll enjoy it. I’m stealing the idea of serving it with smoked salmon, even though mine would not be as fresh as yours! 🙂
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This looks very fresh and mediterranean. I’ve not been using Lupini for a while, thus thanks for refreshing my mind.
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Thank you Matteo, I’m glad you liked the salad. It is indeed loaded with Mediterranean flavors, which I love. I use lupini beans often as a snack, but they worked so well as an addition to the salad. 🙂
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Salad looks so colorful and delicious!
Yes I made some dried mint leaves Ronit.😐
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Thank you Suni, I’m glad you liked the salad. It was very tasty.
Glad you have homemade dried mint. It adds such a nice flavor to the salad. :)(
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What a beautiful and colorful salad! I am a huge Israeli couscous fan – love how you incorporated so many healthy add-ins.
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Thank you Josette, I’m glad you liked the salad. I’m also a huge fan of Israeli couscous, and all these ingredients worked so well with it. Definitely a keeper recipe. 🙂
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I love giant Israeli couscous 🙂 This looks so fresh and delicious!
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Thank you Jin, I’m glad you liked the salad. It was so tasty. 🙂
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I love Israeli coucous, Ronit! I have never seen lupini beans here in South Africa
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Thank you Aletta, I’m glad you liked the salad. A shame you can’t get lupini beans. They are so tasty. 🙂
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That is a pity
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Great! And nicely photographed.
Thanks for sharing 🙏 🙏
Have a happy week
The Fab Four of Cley
🙂 🙂 🙂 🙂
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Thank you, I’m glad you liked the recipe and photos. It’s my pleasure to share. 🙂
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Colorful and delicious salad.
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Thank you Deepti. 🙂
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I love dishes like this–they not only look good, taste good, but makes you feel good as well!
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Thank you, I’m glad you liked the salad. It is indeed a healthy choice! I appreciate your detailed feedback. 🙂
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With so many colours and so many ingredients this is one highly nutritious and delightful salad!!
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Thank you Deeksha, I’m glad you liked the salad. All these ingredients worked so well together. 🙂
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This is gorgeous! I love all of the colors and textures. Israeli couscous is so fat and meaty. Love it!
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Thank you Mimi, I’m glad you liked the salad. Israeli couscous indeed has wonderful texture, and it worked so well with all these tasty ingredients. 🙂
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Love this colorful and nutritious salad.
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Thank you Neetha, I’m glad you liked the salad. It was very tasty. 🙂
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