Israeli Couscous

Israeli Couscous Salad

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In the heat of the summer when tomatoes are lush and warm and cucumbers are cheap and numerous, I make a lot of Greek salads.  Sometimes there are lovely smoky hot peppers  and other times a few clean, green bell peppers suffice.  Feta makes an appearance if I have it.  Leftover salmon or chicken might get thrown in.

The other day I saw something somewhere about Israeli salad and, while it’s similar to traditional “Greek” salad, it has lots of lemon and often includes mint and/or other fresh herbs.  When I read the words, “Israeli salad,” I just had to have some.  I like mine with cheese, but many people also add nuts or seeds. Some never add cheese so that the salad is pareve–doesn’t contain dairy or meat– or so that it’s vegan.   Whichever way you choose, I think you’ll be happy and full.

My favorite little bit about Israeli salad (which is served at many meals in Israel including breakfast) comes from legendary blogger David Lebovitz, who had Israeli food writer Maya Marom write a guest post about the salad after his return to Paris from a trip to Israel.  Maya tells us there just aren’t any rules about making the salad as far as ingredients go:

The very bare essentials – which are, just like everything else in Israel, up for discussion – are cucumbers, tomatoes, and onion. The rest is up to your liking, and the amount of chopping patience you have. Just a handful of raw vegetables, finely chopped (“dak dak”) and well-dressed (just olive oil and freshly squeezed lemon juice), will make a tasty bowlful of goodness. Great as a side, or on its own as a light meal.
The only rule of chopped salad is this: There are no rules. Use whatever vegetables you can find. It doesn’t really matter which kinds you put in, as long as they’re fresh, well chopped, and at room temperature. (Vegetables straight from the fridge tend to taste a little dull).
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You can also look at–the photos are great– (or read if you read Hebrew) Maya’s blog here.

My own version of the salad, which often is made larger or fuller with the addition of fresh greens like spinach or arugula, includes Israeli couscous (pearl couscous), which is a very quick cooking small, round pasta that looks a bit like large tapioca.  If I have fresh fish like tuna (see cook’s notes), I grill it, slice it, and add  it on top with another big spritz of lemon.  For a dinner party, a large platter of the salad with a few sliced grilled fish fillets (or poached shrimp if, like me, you don’t keep kosher) is an easy main that can mostly be made ahead.  Serving it at room temperature means you can sit and have a glass of wine with your friends instead of standing at the stove or grill.   The leftover salad makes for great, healthy lunches or is perfect stuffed in pita.  Do taste and re-season if you serve it the next day as you would any refrigerated dish.  This particular bowlful contained fresh oregano as well as parsley only because it was that or sage, which didn’t scan for me.

Since this makes a significant amount of food, remember you can halve it.  My advice, however, is to invite a few friends and share this meal.

ISRAELI COUSCOUS SALAD
6-8 servings   See notes for GF and vegan versions, as well as an idea for adding grilled tuna.

  • 1 cup uncooked Israeli (pearl) couscous
  • 1 1/4 cups boiling water
  • Olive oil
  • Kosher salt and fresh ground pepper
  • 2 English cucumbers, diced
  • 3 small tomatoes, seeded and diced (cut in half and squeeze seeds out; chop rest)
  • 1/2 cup chopped fresh parsley, reserve a bit for garnish
  • 2 tablespoons chopped fresh oregano
  • 1 yellow bell pepper, diced
  • 4 green onions, minced (green and white parts)
  • 3 cloves garlic, finely minced
  • 1/3 cup chopped feta cheese, reserve a bit for garnish
  • 1 teaspoon finely grated lemon peel
  • Juice of one lemon (about 2 tablespoons)
  • Crushed red pepper
Into a medium pan, pour the boiling water over the Israeli (or pearl) couscous and bring to a boil.  Lower heat, cover, and simmer about eight minutes or until tender.  Drizzle with a bit of olive oil and season with salt and pepper.  Leave uncovered and set aside to cool a bit.
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Meanwhile, in a large bowl, stir together the cucumbers, tomatoes, fresh herbs, peppers, onions, garlic, feta, and lemon peel.  Add the couscous and mix.   Drizzle lemon juice over everything, season well with a generous pinch crushed red pepper, kosher salt and pepper, and stir well.  (Begin with about 1/2 teaspoon salt and 1/4 teaspoon of pepper and add more if needed.)  Drizzle with about 3 tablespoons olive oil and mix thoroughly.  Taste, re-season, and serve at room temperature.  Good cold for the next day or two for a leftover lunch.
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Cook’s Notes: GF? Make rice instead of couscous  VEGAN? Leave out feta for vegan version.  ADD TUNA? To quickly grill tuna, heat stove-top grill or heavy skillet over high heat. Firmly place canola oiled, salted and peppered tuna fillets in hot pan and cook for 2-3 minutes on one side.  Turn and cook another 2-3 minutes on the other side.  They should still be quite pink in the center.  Let them rest a few minutes and then slice thinly at an angle.  4 ounces of fish, along with a big serving of the salad should be plenty for each person.
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WINE:  I liked an Oregon chardonnay with this; it stood up to the tuna, if making. Try Chehelam or Bethel Heights.  If you make your salad quite spicy, see about an off-dry Riesling (the higher the alcohol %, the drier the Riesling–) from Washington, New York, or Germany.
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Have fun cooking and taking care of yourself,
Alyce

Ina Fridays — Main Courses — Israeli Couscous & Tuna Salad

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   I’m going on vacation after this post. The blog is going with me.  See you late June! 

If you weren’t up for a new tuna salad, this full-of-flavor high-five salad from Ina Garten’s newest book BAREFOOT CONTESSA:  FOOLPROOF; RECIPES YOU CAN TRUST, might make you change your mind.  Made from a good many pantry ingredients (canned tuna, Israeli couscous, roasted tomatoes, olive oil) plus a short list of freshly-purchased ones (oil-cured olives, lemon, herbs), this meal comes together in about fifteen easy minutes.  While the couscous cooks, you’re doing a bit of chopping; by the time the couscous is done, you’re mixing up and serving.

Great for a hot night on the patio, you could stir this up in the morning before the heat begins–or even the night before.  Pop it in the frig and you’re all set.  Leftovers are perfect for lunches.

israeli couscous & tuna salad    (CLICK FOR RECIPE)

 Chop your fresh ingredients while the couscous cooks for about twelve minutes. Ina calls for plain Israeli couscous, but I used an Israeli couscous blend that includes orzo and a few other grains or legumes. I bought it bulk at my local grocery, but Trader Joes often carries it; you can order through the link.   Another name for Israeli couscous is pearl couscous.  If you can’t find any at all, or don’t like couscous, use orzo or a sturdy rice.  I make a salad similar to this (lots of parsley instead of basil/no olives) and use canned white beans. Recipe at end.

 Next, mix most of the fresh ingredients plus the olive oil and spices  in a large bowl.

 Strain the couscous and stir it into the tuna mixture while the couscous is still hot.

Right before serving, stir in the fresh herbs and scallions.

WINE:  A cold and crisp Sauvignon Blanc, perhaps a citrusy New Zealand bottle, would be a good choice for this salad.  No wine tonight?  Unsweetened Iced Tea with Lemon is a thirst-quenching choice.

DESSERT:  Sorbet–lemon or raspberry.
  

                         SO WHAT DID I THINK?

Overall, I liked it.  In fact, I liked it lots.  This is just my kind of food.  Fish, olive oil, lemons, olives…  An easy Mediterranean feel and not terribly expensive.  Good, healthy everyday eating with plenty of leftovers.  I adored the large amount of black pepper, which gave the salad a healthy warm zing without hot sauce or red pepper flakes.

What did I change?   While this is a basically healthy recipe and not terribly high in calories, I did cut the oil in half and I also cut the salt nearly in half.  The recipe calls for a tablespoon of salt, but I find Ina’s recipes sometimes a little salt heavy for optimum health.  I left nothing else out.    I did not use the jar of Italian tuna in oil called for, but rather used a can of premium, wild tuna packed in water.

What would I add? When I make this again (and I will), I’ll add another cup of fresh vegetables like chopped celery, or yellow bell peppers, or perhaps green beans cut into 1/2-inch pieces. The additional vegetables would decrease calories, increase fiber and nutrition, and stretch the recipe out a bit.  A few nuts for garnish  add some crunch, texture, character, and depth to the dish.   I had pine nuts, and added just a few on top.  Any chopped tree nuts would do, but pine nuts just fit in with this dish. 

If I had no basil, I imagine I’d be happy with fresh parsley or even parsley and thyme.

While the dish is plenty on its own, I could serve this with lots of sliced tomatoes or green peppers, a big bunch of green beans, or even a spinach salad.   If I hadn’t had dairy that day, I might add a small piece of cheese or a small scoop of cottage cheese with whole wheat crackers at the side of the plate.

 What might you do?  Big appetites would enjoy a bowl of soup with this meal… Some gazpacho or other tomato soup are two choices.  Don’t like couscous?  Make brown rice, orzo or any other tiny pasta like tubetti or ditalini.

Cook’s Note:  If serving the next day, save a little oil and lemon juice, as well as the basil and chopped scallions, to refreshen the salad before serving.

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ALL ABOUT INA FRIDAYS:

 The first Friday of the month, food bloggers from many parts of the world join together in posting a favorite Ina recipe.  This month we have main courses; next month is Desserts and Other or Miscellaneous Recipes.  Note:  After this round, drinks will go with appetizers instead of with Desserts and Other.

Stop in and see what our fine writers are cooking up today:

Are you a food blogger? We’d love to have you! Want to join in one time a month? Email Alyce @ afmorgan53@yahoo.com  or link in to join us once in a while (click on blue oval link button at bottom and follow prompts) only if you’re blogging Ina! No other posts, please?! 

It is possible some of our writers may be in and out of the Ina group periodically.  If you click on their blog and there’s no Ina recipe that day, check their index for previous entries or return another time.  Thanks.

IF YOU LIKED THIS, YOU MIGHT LIKE

alyce’s tuna-cannellini bean salad with feta

ingredients:

  • 6-7 oz can tuna, drained and flaked with a fork 
  • 15 oz can cannellini beans, rinsed and drained — or any canned white beans
  • 1 stalk celery, chopped finely
  • 4 scallions, minced (white and green)
  • 2 eggs, boiled and chopped*
  • 1 carrot, peeled and minced
  • 1/2 cup fresh spinach or parsley, finely chopped
  • 2 anchovies, smashed or minced, optional
  • juice of 1/2 lemon
  • 1T red wine vinegar
  • 2T extra virgin olive oil
  • generous pinch each kosher salt, fresh ground pepper, crushed red or aleppo pepper
  • 1/4 cup crumbled or chopped feta

In a medium bowl, mix everything but the feta.  Taste and see what it needs.  Dry?  Add a bit more oil?  Bland?  Add a bit more red wine vinegar.  Spoon into bowls and garnish with crumbled or chopped feta.  Happy eating!

*I make these eggs in the microwave.  Spray a cereal bowl with PAM.  Add two eggs and poke with a sharp, small knife–once in each yolk and several times in whites.  Cover tightly with plastic wrap and microwave on full power for 2 minutes.  Remove and let sit a minute or two to cool.  Carefully unwrap and tip bowl onto cutting board before chopping eggs.

Sing a new song,
Alyce

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38 Power Foods, Week 15 — Winter Squash — Israeli Couscous-Butternut Squash Salad with Fall Fruit, Cheese and Orange Vinaigrette

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How are new salads born at my house?    Like this……

I’ve had some Israeli couscous (actually a blend) in my cabinet for a few months.  Waiting.
Typically I throw some leeks, garlic, and asparagus in a sauté pan come spring and throw those lovely things into a bowl of couscous or orzo with a handful of grated Parmesan and lots of black pepper.

When I realized this was the week to blog winter squash, a different group of ingredients started to percolate.  Despite the summer tomatoes still coming on (albeit slowly) and the basil crying for that last bowl of pesto to be made, I kept thinking fall food once the squash got in my head.  Cranberries, apples, pears, sharp cheese, nuts.

Fall..I adore pears…here I’ve just poached them slowly in port with some orange peel and cinnamon sticks.

Thursday I had a big pot of turkey chili on the stove and called some friends to run over and help eat it.  This salad, which began in my head days before it ended up in our stomachs,  started the meal.  I cooked the couscous and started chopping fruit and toasting nuts.  It came together that easily; it’s fairly fast, too.  I did think I might have liked walnut oil for the vinaigrette, but the only can I had was in the frig at our Colorado house where it’ll stay a bit fresher over the time we’re not there.

Could it be a whole meal?  Definitely.  Since it has oranges to keep the fresh fruit from turning brown, I think it’ll keep a day or so…but no more.  It might be a filling and happy side for a quick Thanksgiving meal:  roast a turkey breast, make this salad, and cook some of those green beans you’ve been freezing.  Anyway, here’s how:

Follow the photo-easy recipe:

Cook 8 ounces of  Israeli Couscous*  according to package directions. Use chicken broth in place of water. You can add a few leaves of fresh sage if you have them (remove before making salad).  When couscous is tender, add 1 1/2 tablespoons canola oil and 1 1/2 tablespoons olive oil while still hot.  Sprinkle with 1/4 teaspoon each kosher salt and fresh ground white pepper.  Optional:  Stir in 1/4 teaspoon crushed red pepper. Cool to room temperature.
Toast 1/4 cup pecans in a dry small skillet and chop, reserving a few whole nuts for garnish.
Dice (medium) 1 pear, 1 apple, 1 orange (peeled),  6 dried figs (or fresh), 1 small cooked butternut squash (see below for my microwave directions).  Dice (small):  2 oz. each sharp cheddar and Swiss cheese like Jarlsberg or Emmental or even Gruyere.
Mix fruit, squash,  cheese, 1/4 cup dried cranberries, and pecans with cooled couscous.  Add the juice of another orange and 1 teaspoon honey.  Stir well, taste and adjust seasonings and/or dressing.  Serve in a bowl lined with fresh spinach leaves and garnish with reserved whole pecans.

 6 servings

We liked this salad with coffee cup pumpkin-chocolate chip muffins.

*I used Harvest Grains Blend from Trader Joe’s (available on amazon.com as well), which is a “savory blend of Israeli Couscous, Orzo, Baby Garbanzo beans, and Red Quinoa.”  Regular Israeli or pearl couscous is fine and orzo or even farro would be easily workable substitutes.

Ingredients list:  8oz Israeli couscous or blend, salt, pepper, crushed red pepper (optional), fresh sage leaves (optional), 1 3/4 cups chicken broth (used 1 15 oz. can plus a little water), 1 1/2 tablespoons each canola and extra virgin olive oil, 1/4 cup pecans,  1 small butternut squash, 1 pear, 1 apple, 2 oranges (1 in salad, 1 juiced), 6 figs (fresh or dried), 1/4 cup dried cranberries, 2 ounces each sharp cheddar  and Swiss cheeses, 1 teaspoon honey, 2 cups fresh spinach leaves

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HOW TO COOK BUTTERNUT SQUASH IN THE MICROWAVE:

   Place squash in a large microwave-safe dish and, using a sharp thin knife, poke a few holes in the largest section for escaping steam.  Microwave on high 3-5 minutes (depending on size of the squash–a 1.5lb squash might take 5 minutes, for example) and remove the squash to a cutting board.   Using a large chef’s knife, carefully cut the squash in half horizontally and  with a large spoon, scoop out seeds and strings.   Place the two halves back in the baking dish with a little (2 tablespoons or so) water and put the dish back in the microwave.  Cook another five minutes on high or so (depending on the size of the squash) until tender. Covering the squash with plastic wrap or a microwave-safe cover will decrease the cooking time.   I have also filled the center section with butter and a little brown sugar and served it just like that. (I often do this with acorn squash for a quick hot lunch.)  Otherwise, you can let the squash cool, and then peel and chop or mash it according to your needs.  This is much easier than peeling (or cutting) raw butternut squash, which is, at best, difficult.
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I cook winter squash frequently and my reasons are many.  Here are a few:

1.  It’s delicious; it’s good for your body.
2.  It’s easy to prepare in several ways: Stick in oven, saute, braise, boil, or microwave.
3.  It’s useful as a vegetable or side, but is also hearty enough for a main dish. (Stuff with cumin rice, jack cheese and scrambled eggs for breakfast!)
4.  It’s an excellent addition to soups and stews.
5.  It’s a good substitute for potatoes with pot roast or roasted chicken.
6.  It’s inexpensive and easy to find nearly year round, but particularly now.
7.  It keeps on the counter for a long time–easily 2 months. (That’s about the limit for acorn; the others can keep much longer.)

Be brave and try whatever beautiful squash you find at the market.  Whatever you do with acorn squash, you can easily do with most of the others.  Even spaghetti squash is quickly cooked in the microwave.  Shred it with a fork, add a little butter (salt/pepper) and you have a beautiful meal.  And, yes, you can add marinara and stay on South Beach, phase 2!!

Don’t want to deal with the peel?  You can buy peeled and cubed butternut squash or pumpkin at some markets, but you will pay a premium price.

Nutrition Profile for Butternut Squash

Each cup of cubed butternut squash provides approximately 60 calories, 16 g of carbohydrates and 3 g of fiber. It also supplies almost 300 percent of your daily value of vitamin A, 50 percent of vitamin C, 7 percent of calcium and 5 percent of iron.

 Want more info on winter squash, including nutrition and recipes?  Visit the Snap-Ed (USDA) site here.

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If you liked this, you might also like this recipe from my Dinner Place blog.

rosemary chicken thighs with butternut squash, onions, and fennel

Throw it all together with olive oil; slip it into the oven on a big rimmed baking sheet.  Dinner emerges in about 35 minutes!

or you might like this:

roasted orange chicken and butternut squash (meal in a pan)

or my butternut and other squash soup

This is a lovely soup for someone who is not well or can’t chew, but is luscious as well for a first course at Thanksiving.

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I blog with a great group of food writers on Fridays as we cook our way through the list of foods from Whole Living Magazine’s Power Foods:  150 Delicious Recipes with the 38 Healthiest Ingredients:    Read more about beautiful winter squash this week at these sites:


Alanna –  http://kitchen-parade-veggieventure.blogspot.com/

Minnie Gupta from TheLady8Home.com

Sarah – Everything in the Kitchen Sink
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Join us:

If you’re interested in joining the gang writing each week, get in touch with Mireya from My Healthy Eating Habits:  Mireya@MyHealthyEatingHabits.com

Sing a new song and cook a new squash,
Alyce 

Toasted Israeli Couscous Primavera–All from Trader Joe’s

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Welcome spring!

If you shop Trader Joe’s, you might know Israeli couscous–a bit more like round orzo than couscous.  Maybe you buy it?  And if you live in the metro D.C. area or read papers online, you might have read a recipe from the Washington Post a few weeks ago for a Toasted Israeli Couscous Primavera.  I do not live in the D.C. area, though I did for years; these days my traveling husband occasionally brings me a WP home to Saint Paul.  I’m always glad to get it because it was the first paper away from Chicago to which I became really attached.   And as a food blogger, I like seeing what’s going on somewhere else food-wise.   If  you’re a regular reader, you know I rarely blog a recipe from a newspaper.  Until recently when I jumped on board the fun 50 Women Game-Changers in Food blogging adventure, I  blogged almost exclusively original recipes. This one’s yummy, though, and I wanted it on my own site–if only for my own self!  You can, and I did, buy everything you need to make this recipe at any Trader Joe’s.

I don’t know how you feel about Trader Joe’s.  People praise it to the highest heavens and you would have thought our lives were being saved from the plague if you listened to the around-town chat before the store opened on its tight corner with underground parking.   I was in grad school at St. Thomas that summer, and even I heard about it.   And this is a city with fine, locally-owned groceries we can walk to in nearly every neighborhood.  The beauty of Saint Paul!

So I’m of mixed emotions over what’s there–inside Trader Joe’s, I mean.  First off, I’m not drinking that wine not no-how.  Not even in Sangria.  I mean, have you tasted it?   I’d rather drink Coke and be sober.   Secondly, the produce (even though you can get cool things like fresh English peas) looks a little sad, a bit used, and not real green in both its meanings.  I mean, why wrap Italian parsley up on paper plates and in plastic?  The other thing is I have the sense (with no reason, I think) that some of this food might be processed in ways I wouldn’t like or in China maybe.   I feel like a snob.  And guess I am.  I repeat:  I have no basis for these feelings or ideas.  I even looked on the boxes of a few things I bought.  The Israeli couscous, for instance, says “Made in Israel.”  Duh.  The canned salmon is wild from Alaska.  Huh.

The chef is always right.  This sign is right by my main prep space.  Just cookin’.

But I go.  Once in a while.  I’ll only go at very specified times.  Like 10am on Tuesday.  If you try and shop at our Trader Joe’s in the afternoon, evening, or on the weekends, you just can’t get in and out of the parking lot or nearby streets.  The location, albeit the only one they could obtain in our city, is crowded, crowded.   While I’m there, I grab up stuff like sparkling pink lemonade in beautiful liter bottles, peanut-butter stuff pretzel chunks that are addictive, boxes of 100-calorie each scrumptious Belgian milk chocolate, and maybe even a plant or two.  Sometimes a little cheese, though I feel guilty not buying it at our local cheese shop, St. Paul Cheese, which is all of four blocks from my house.

Just because I should, I did a little digging and, if you’d like, you can read a professional review–a bit dated– of Trader Joe’s here.  It’s all good.  Nothing to substantiate my weird, stuck up feelings.
Well,  now that that’s off my chest…I can go on about the recipe.  Right?

I tape upcoming recipes on the door.
Things I’m testing or things I’d like to make sometime go up.  The couscous was up for a while before I got to it.

A wonderfully simple all-in-one spring side dish (or summer-add whatever vegetables), we enjoyed this as a foil to a rosemary-roasted pork loin drizzled with homemade barbeque sauce for our second annual “Lilacs are Blooming” dinner party.  (A leek soup with a bit of bacon was the first course that night, but that’s another blog.)  Appearing and tasting something like  risotto, this is much easier; the couscous is cooked in only 10 minutes and the entire dish in about 15–no long-lived ladling and stirring.     My notes or changes are in red.   Try this:

toasted israeli couscous primavera  courtesy WP/Stephanie Witt Sedgwick
  4 main-dish servings; 6 side-dish servings

2T olive oil, divided
2/3 c chopped scallions (1 bunch, white and light green parts)  I used ramps
1 1/2 cups dried Israeli couscous
Salt
Freshly ground black pepper
1 3/4 cups no-salt added or homemade chicken broth, heated just to boiling
Finely grated zest and freshly squeezed juice from 1 lemon (2t zest, 2T juice)
8 oz asparagus, woody ends trimmed, cut into 1″ pieces
1 cup frozen peas, defrosted, or blanched fresh peas
2 oz baby spinach leaves
Aleppo pepper to taste
2T fresh parsley, chopped

  1. Heat 1 T of the oil in a 2-3 qt over medium heat.  Add the sallions; cook 1-2 minutes, stirring frequently, until just softened.
  2. Add the couscous and season with salt and pepper to taste; stir to combine.  Add the hot broth, lemon zest and juice.
  3. Bring to a boil and add asparagus and peas; cover.  Cook about 10 minutes, stirring occasionally and adjusting the heat so the broth is barely bubbling at the edges, until the liquid has been absorbed and the couscous is cooked through.
  4. Combine the spinach, the parsley and the remaining tablespoon of oil in a large serving bowl.  Add the cooked couscous and vegetables and stir until the spinach has wilted.  
  5. Dust with aleppo pepper.  Taste and adjust seasonings as needed.  Serve immediately.

Author’s Notes:  Couscous cooks quickly, and when it’s done, it will stick to the pan.   Keep a close eye on it, and stir every few minutes.  After cooking, the couscou will clump together if you let the dish sit too long.  Serve immediately, or add more oil if you plan to make the dish ahead of time.  Vegetable broth can be substituted for the chicken broth if desired.

My notes:  I didn’t add more oil, but I did add more broth to keep the dish moist.  I made it  right before our guests arrived for dinner, turned it off, and reheated it for serving.  It was tender,  moist, quite warm, and was not over-cooked even though I had kept it covered.

Made Derby pies for a friend’s Derby party…

Congratulations to Poor Man’s Feast--the blogging winner for the James Beard Awards!  Give a shout-out!

Sing a new song,
Alyce