Eat Well – A Club Med Couscous Salad from TMC Executive Chef Jason Ricciardelli

On a really hot summer afternoon around dinner time, do you find yourself in the kitchen not in the mood for anything, or at least nothing heavy? Me either!

Here is a great summer salad recipe that can be easily turned into a quick, full meal. I’ve never been to a Club Med, but if I did, I’d be eating this! It’s perfect also as a side for your July 4th celebrations.

Chef Jason Ricciardelli

Club Med Couscous Salad

Serves  4 as main, 8 as side.

INGREDIENTS:

1 cup dry couscous

1 cup water

1 ½ cup diced cucumber (seeding optional)

1 ½ cup  tomato (seeded and diced)

1/3 cup minced red onion (optional)

1 cup garbanzo bean (drained and rinsed)

1 cup diced red or yellow pepper

¼  cup minced fresh Italian flat leaf parsley

1 tbsp minced fresh mint (optional)

3 tbsp good olive oil (or bad olive oil if that’s what you’ve got)

3 tbsp fresh lemon juice

1 ½  tsp salt

Instructions

Make couscous: In small sauce pan add water, 1 tbsp olive oil and ½ tsp salt and bring to a boil. Stir in couscous, cover, and remove from heat. Make sure it’s 1:1 ratio of water to couscous. Wait 8-10 minutes. Fluff with a fork and cool.

Place diced vegetables and beans in large mixing bowl.  Add mint and parsley and incorporate.

Add olive oil, lemon juice and salt and toss until well coated.

Fold in couscous.

You can serve at immediately or chilled. This is a vegan base recipe.

Feel free to add feta cheese or additional protein (chicken, salmon) for an even more complete meal.

 

Bean spread – Packing a protein punch in an inexpensive and quick way

not hummus, cheap, quick bean dips for a protein punchHummus is available in almost any grocery store, and you can find it in a variety of flavors. However, not everyone is a fan of garbanzo beans or tahini or some of the other common hummus ingredients. Making your own bean spread allows you to customize it to your preferences, and it saves a little money.
You can spread it on pita triangles as a snack; use it in a sandwich for additional protein and flavor; or use it as a dip with raw veggies or tortilla chips.
If you don’t have a food processor, you can do this in a blender by adding more water to the recipe. The result will be a little runnier, which makes for a better dip than a spread.

Basic Ingredients

1 can of beans (such as pinto, kidney, cannellini, black or garbanzo)

1 Tbsp lemon juice

2 Tbsp good quality olive oil water, as needed

Variations

Choose one or more of the following ingredients to personalize your bean spread:

  • garlic
  • fresh basil, parsley or cilantro
  • spices, such as cumin, paprika or cayenne pepper
  • baby spinach
  • artichoke hearts
  • sundried tomatoes, soaked in warm water for about 20 minutes and drained
  • roasted red peppers
  • jalapeño  or other hot pepper

Directions

1. Rinse and drain beans thoroughly.

2. If using fresh garlic, peel it and process in the food processor until finely chopped.

3. Add beans and lemon juice to the food processor. Drizzle olive oil over the beans.

4. Process until beans are coarsely chopped; then add your special ingredients.

5. Continue processing until the mixture reaches your preferred consistency. You may need to add a few tablespoons of water to make it smoother.

6. Serve or chill immediately.

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Tucson Medical Center | 5301 E. Grant Road | Tucson, Arizona 85712 | (520) 327-5461