Estimated Nutrition (whole recipe, rough)
Counts 17 of 21 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Couscous | 1 cup cooked (157g) | 176 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Tahini | 1 tbsp (15g) | 89 |
| Pea | 1/2 cup (72g) | 62 |
| Walnut | 1 walnut half (4g) | 26 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Watercress | 1 cup (34g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Red Kidney Bean | not in our table | 0 |
| Water | not in our table | 0 |
| Coriander | not in our table | 0 |
| Salad Dressing | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 can Chick peas - (15 oz)
- 1 can Small red kidney beans - (15 oz)
- 2 cup Couscous
- 2 1/2 cup Salted boiling water
- 2 tbl Tahini paste
- 1 x Garlic clove minced
- 1 tsp Ground cumin
- 1 tsp Ground coriander
- 1/2 cup Plain non-fat yogurt
- 1/2 cup Parsley leaves - (packed)
- 1 tbl Olive oil
- 1 tsp Grated lemon zest
- 2 tbl Lemon juice
- Salt to taste
- Freshly-ground black pepper to taste
- 1/2 cup Walnuts toasted, chopped
- Mixed greens, such as torn escarole, watercress, and Bibb or Boston lettuce lightly tossed with Salad dressing of choice
- Chopped grilled or roasted vegetables to taste
- 1/2 cup Roasted peppers in fine julienne
Directions
Chill the chick peas and beans for as long as possible. Steep couscous in boiling salted water.
In a blender or food processor or by hand, blend until smooth the tahini paste, garlic, cumin, coriander, lowfat yogurt, parsley, olive oil, grated lemon zest and juice. Season to taste with salt and pepper and transfer to a mixing bowl.
Add the chilled beans to the dressing and walnuts. Fluff up the couscous with a fork and add to beans and walnuts; toss the ingredients together and adjust the seasoning.
On each dinner plate make an outer wreath of dressed greens, an inner wreath of mixed grilled vegetables of choice and center couscous and chick peas in the middle. Garnish top with roasted red peppers This recipe yields 4 to 6 servings.
Category:Iraqi Recipes
Category:Iraqi Salads