ISRAELI COUSCOUS AND TUNA SALAD
Steps:
- Bring 4 cups of water to a boil in a medium-size saucepan. Add the couscous and reduce the heat to very low. Cover the pot and simmer for 12 to 15 minutes, until the couscous is just tender. (I pull the pot halfway off the heat.) Drain in a colander.
- Meanwhile, combine the tuna, lemon zest, lemon juice, olive oil, capers, olives, red peppers, garlic, 1 tablespoon salt, and 1 1/2 teaspoons black pepper in a large bowl. Pour the hot couscous into the mixture and stir well. Cover and set aside for 10 to 15 minutes, stirring occasionally. Just before serving, stir in the scallions, basil, juice of the 1/2 lemon, and 1 more teaspoon of salt. Taste for seasonings and serve warm or at room temperature.
TUNA, CHICKPEAS AND BROCCOLI SALAD
This recipe is inspired by a common Italian combination, tuna and beans. It's a salad that keeps well in the refrigerator and one that's great to have on hand during the week. The broccoli will not retain its pretty green color once in contact with the acid in the dressing, so for best results keep the broccoli separate, along with a tablespoon of the dressing. Just before you want to eat, toss in the broccoli and extra dressing; or eat the broccoli separately with the dressing.
Provided by Martha Rose Shulman
Time 10m
Yield 2 1/2 servings.
Number Of Ingredients 13
Steps:
- In a medium bowl, mix together the tuna, chickpeas, celery, bell pepper, parsley and chives. Keep the broccoli separate.
- In a small bowl or measuring cup, mix together the lemon juice, vinegar, salt, and Dijon mustard. Whisk in the olive oil and yogurt, and toss with the tuna and chickpea mixture. Refrigerate in a bowl or in containers until ready to take to work or eat. Add the broccoli just before serving.
Nutrition Facts : @context http, Calories 324, UnsaturatedFat 6 grams, Carbohydrate 28 grams, Fat 10 grams, Fiber 8 grams, Protein 34 grams, SaturatedFat 1 gram, Sodium 824 milligrams, Sugar 8 grams, TransFat 0 grams
SPICY TUNA & CHICKPEA PATTIES
Using canned chickpeas instead of potatoes means these spicy patties are really quick to make
Provided by Good Food team
Categories Lunch, Main course
Time 35m
Number Of Ingredients 12
Steps:
- Mix the yogurt with half the coriander in a small bowl. Cover and chill until needed.
- Tip the chickpeas into a food processor. Blitz for a just a few seconds so they keep some of their texture. Transfer to a large bowl. Flake in the tuna and mix in the onion, garlic, lemon juice, cumin, chilli and rest of the coriander. Season, then gently stir to mix all the ingredients. Shape into 12 patties with your hands. Dust with flour.
- Heat half the oil in a large frying pan. Cook 6 patties for 5-6 minutes, turning over after 3 minutes. Keep them warm while you cook the rest.
- Put the tomatoes in the pan. Cook over a high heat for 30-40 seconds until warmed through and starting to soften. Serve with the patties (3 per person) and the coriander dip.
Nutrition Facts : Calories 327 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 32 grams carbohydrates, Fiber 6 grams fiber, Protein 33 grams protein, Sodium 1.51 milligram of sodium
COUSCOUS SALAD WITH TURMERIC, CHICKPEA AND TOMATO
Turmeric highlights the golden hue of couscous while adding a welcome bit of flavor. The grains are paired with tomatoes, which have been left to sit in red wine and vinegar, infusing them with flavor and making the dressing even more juicy for the couscous-chickpea mix. If you want the onion to be nice and crisp and to take its raw edge off, put the slices in a bowl of ice and water before you cook the couscous. Drain them right before tossing them in. You can add even more crunch by topping the salad with sliced celery or chiles, if you like your food spicy. Either thinly sliced fresh chiles, such as fresno or jalapeños, or preserved ones, like peppadews or hot cherry, work well.
Provided by Genevieve Ko
Categories dinner, lunch, grains and rice, main course
Time 15m
Yield 6 to 8 servings
Number Of Ingredients 12
Steps:
- Combine the turmeric, 2 tablespoons oil and 1/2 teaspoon salt with 2 cups water in a large saucepan. Bring to a boil over high heat. Stir in the couscous, cover, and remove from the heat. Let stand for at least 5 minutes.
- Meanwhile, whisk the vinegar with the remaining 1/4 cup oil and a generous pinch each of salt and pepper in a very large bowl. Add the tomatoes and chickpeas and stir to coat.
- When the couscous is ready, scrape with a fork to fluff into bits. Pour into the tomato mixture, along with the onion, arugula and half the cheese. Fold gently until well mixed, then season to taste with salt and pepper, and dress with additional oil and vinegar, if desired.
- Divide among dishes and top with the remaining feta and the celery or chile, if using.
Nutrition Facts : @context http, Calories 341, UnsaturatedFat 10 grams, Carbohydrate 43 grams, Fat 14 grams, Fiber 6 grams, Protein 11 grams, SaturatedFat 3 grams, Sodium 346 milligrams, Sugar 4 grams, TransFat 0 grams
TUNA OVER TOMATOES, CHICKPEAS AND COUSCOUS
Make and share this Tuna over Tomatoes, Chickpeas and Couscous recipe from Food.com.
Provided by JustJanS
Categories Tuna
Time 45m
Yield 4 serving(s)
Number Of Ingredients 15
Steps:
- Heat the oil in a large pan and fry the onion about 5 minutes or until soft.
- Add the crushed garlic and cook for a couple of minutes more.
- Add the wine and cook for a few minutes then add the tomatoes and chickpeas.
- Allow to cook gently for about 10 minutes.
- Meanwhile, pour the boiling water over the couscous and cover for about 5 minutes.
- Add the prepared couscous, herbs and capers to the tomato mix, season well with salt and pepper and set aside while you cook the tuna.
- Season the tuna steaks with salt and pepper.
- Heat the oil in a large pan and cook the tuna about 4 or 5 minutes each side: this will give you a rare steak, if you'd like it cooked more add a couple more minutes each side. Remember though that it will keep cooking after you take it off the heat.
- Gently reheat the tomato mix for a couple of minutes, then divide it between 4 plates and serve a tuna steak on each.
- Serve with a dollop of yogurt over each steak.
Nutrition Facts : Calories 674.8, Fat 24.9, SaturatedFat 4.5, Cholesterol 76, Sodium 663.7, Carbohydrate 50.1, Fiber 7.6, Sugar 5.2, Protein 55.6
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