Here’s a light but flavor-packed salad, from the new “All-American Waves of Grain” cookbook by Barbara Grunes and Virginia Van Vynckt (Henry Holt).
It’s perfect for a warm evening, served with pita chips or tucked inside pita bread. Make the dressing at least 30 minutes before assembling the salad.
Couscous and Tuna Salad With Beans, Tomatoes and Capers
2 tablespoons fresh orange juice
2 tablespoons white wine vinegar
3 tablespoons extra-virgin olive oil
2 cloves garlic, crushed
1/4 teaspoon ground red pepper
1/2 teaspoon salt
1-1/4 cups whole-wheat or regular couscous
1 cup cooked white beans (drain and rinse well if canned)
6 ounces (1 can) tuna packed in water, drained and flaked
1 medium tomato, seeded and diced
3 tablespoons chopped fresh parsley
1 tablespoon capers, rinsed and drained
Whisk together the orange juice and vinegar, then gradually add the oil a few drops at a time. Stir in the garlic and red pepper. Set aside for at least 30 minutes.
Bring 1-3/4 cups of water and the salt to a boil in a heavy saucepan. Remove from the heat and stir in the couscous. Cover and let stand for 4 to 5 minutes, until the couscous has absorbed the liquid. Fluff the couscous with a fork and let cool.
In a medium bowl, toss the cooled couscous with the beans, tuna, tomato, parsley and capers. Add the dressing and toss again. Serve at room temperature.
Yield: 4 to 6 servings.
Nutrition information per serving: 435 calories, 23 grams protein, 59 grams carbohydrates, 11 grams fat (23 percent fat calories), 12 milligrams cholesterol, 2 grams saturated fat, 500 milligrams sodium.
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