This is the tale of two recipes that met on a lazy afternoon and fell in love, made a simple and healthy salad, and went on to live a happy life together. OK, I can’t predict the future, but my gut tells me that i’m right about the last part.
The love story started earlier this week when I tried an adapted version of a recipe for Black Bean Salad from the latest issue of Food Network Magazine. The combination of black beans, jalapenos, corn, scallions, lime juice, and cumin sounded like the perfect accompaniment to a southwest chicken dish I was serving up (see post later this week) and after enjoying it I was instantly enamored. It was fresh, full of flavor, and went very nicely with mixed greens and a light lime vinaigrette I whipped up. The recipe made a sizeable amount, and seeing as I was serving only one (me) I knew I would have to get creative later in the week so nothing went to waste.
I have been on a bit of a health kick lately, not a crazy diet kind of health kick, but a “i’ve been indulging a little too much lately” kind of health kick. I have always lived by the motto “everything in moderation”, but when my favorite pair of jeans started to fit a little too snugly, I realized that perhaps my definition of “moderation” had been skewed as of late. I have been more conscious of what i’ve been eating, I started to record my daily meals on this handy little iPhone app MyNetDiary, not so much to lose weight, but to stay on top of myself and hold myself accountable for what I consume, instead of ignoring it like it didn’t happen.
I thought initially this would be hard, that I would be hungry all the time, and that my meals would get really boring. Surprisingly, none of the above have occurred as of yet. I eat small meals throughout the day, about every 3 hours so I never get the chance to be hungry. I have replaced a lot of the processed snacks I used to eat with more whole foods. I have also started to eat less meat and have focused on finding more meatless protein rich dishes. Which leads me back to the love story…
This big batch of black bean salad had been marinating and building more and more flavor in my fridge for a few days now. Every time I opened the door it wafted at me, pleading “eat me, eat me”. I made a second salad to bring to work for lunch one day which was nice, but I knew that I could do more with this than enjoy it over lettuce. Saturday was a gorgeous day here in Orlando, probably the nicest day of the year, so nice that I was going to put on a bathing suit (hoping not to blind anyone) and go to the pool to relax. I had slept in and started my eating schedule later than normal. I knew that I wasn’t ready for lunch before I left for the pool, but that I would be soon enough. What could I pack and take with me and eat poolside without feeling bloated in my bikini?
I peeked into the pantry looking for something to go along with my black bean salad and back in the depths of the dark shelf peeked a box of whole wheat couscous that glimmered and winked at my black bean salad in the way only a sexy box of whole grains can. And the rest as they say, is history. Couscous, “the food so nice they named it twice”, would make the perfect hearty yet light partner for my remaining salad and is great served hot or cold.
I did a quick scan of existing recipes and saw on one AllRecipes.com that offered up a nice dressing that I would use to make the two come together. It also suggested cooking the couscous in chicken stock as opposed to water which seemed like a great way to add more flavor to the dish without extra fat and calories. My couscous was a roasted garlic and olive oil flavored whole wheat variety from Near East, which was very delicious and partnered well with the flavors from my salad, but you could do this with plain couscous and get a great result as well. Finally, I had some canned chickpeas stored in my fridge that needed a home so I decided to toss those in for extra nutrients. That’s the great thing about a dish like this, you can really add whatever you want. One box of couscous made enough for lunch Saturday, Sunday, and another portion to enjoy for lunch this week. This is a perfect recipe for making on a weekend and serving up throughout the week in a bag lunch. The longer it sits, the more flavor it develops.
Black Bean and Couscous Salad
Adapted from All Recipes and Food Network Magazine
Don’t let the name fool you, there is a lot more to this salad than black beans and couscous. Packed with protein, whole grains, and fiber, this is a simple healthy dish that makes lunch for one for days, or a potluck dish to feed a group.
Makes 8 cups
Ingredients
- 1 can black beans, drained and rinsed
- 1 cup frozen corn kernels
- 1 jalapeno, diced, seeds removed
- 3 scallions, chopped, both green and white parts
- 1 bunch cilantro, chopped
- 1 cup canned chickpeas
- 2 garlic cloves, minced
- 3 tbsp EVOO
- 1 tsp red wine vinegar
- 1 tsp cumin
- juice from 1 lime, about 2 tbsp
- 1 cup dry couscous (one box)
- 1 1/4 cup low sodium chicken stock
- salt and pepper to taste
Directions
- Combine the first 7 ingredients in a large bowl.
- In a small bowl, whisk together the oil, vinegar, cumin and lime juice. Pour into the bowl with the black bean mixture and toss well to coat.
- Bring the chicken stock to a boil in a medium sauce pot, pour in the couscous and stir. Remove from heat and cover. Lit sit for 5 minutes. (Check the instructions on your box if unsure)
- Fluff the couscous with a fork and let cool for 5 additional minutes.
- Add the couscous to the black bean mixture and mix well. Season with salt and pepper to taste.
- Serve warm, or refrigerate and enjoy cold.
And there you have it, simple, fresh and healthy. I have no intentions of cutting rich, delicious food out of my life for good, but eating more dishes like this throughout the week will make eating those not so good for you dishes all the more enjoyable. How do you incorporate healthy meals into your lunch and dinner menus? I’d love any suggestions you may have as I work on living a healthier lifestyle!
Tara O'Keeffe