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 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
TUNA AND CHICKPEA SALAD
Light and refreshing tuna salad that can be eaten as a main dish or served with pita chips as an appetizer. For meatier salad, add one more can of undrained tuna. You can also add drained, chopped artichoke hearts.
Provided by krissy g.
Categories Salad Seafood Salad Recipes Tuna Salad Recipes
Time 10m
Yield 4
Number Of Ingredients 8
Steps:
- Stir the tuna, chickpeas, olives, parsley, red onion, lemon juice, and feta cheese together in a bowl. Season with salt and pepper.
Nutrition Facts : Calories 227.1 calories, Carbohydrate 29.7 g, Cholesterol 15 mg, Fat 4.9 g, Fiber 5.9 g, Protein 17.4 g, SaturatedFat 1.6 g, Sodium 700.8 mg, Sugar 0.9 g
CURRIED COUSCOUS WITH CHICKPEAS
This makes a great lunch or snack and is low-fat. Great for bringing to work or school and can be eaten hot or cold. I like it with Braggs sprinkled on top (but I'm known to add braggs to any rice or couscous dish for extra flavour!). Could also add some cooked chicken to make a main dish, maybe with a side green salad or additional steamed veggies.
Provided by thepurpleturtle
Categories Lunch/Snacks
Time 20m
Yield 3-4 serving(s)
Number Of Ingredients 15
Steps:
- In a large pot, cook onion, red pepper and garlic in the olive oil over medium low heat until soft, about 7 minutes.
- Add tomatoes, chickpeas, peas, corn and spices and continue to cook, stirring occasionally for 5 minutes.
- Add broth, increase heat and bring to a boil. Stir in couscous, cover, remove from heat and let sit for 6 minutes.
- Fluff with a fork and serve immediately or pack for tomorrow's lunch!
Nutrition Facts : Calories 537.4, Fat 7.7, SaturatedFat 1.1, Sodium 857.2, Carbohydrate 101.2, Fiber 13.2, Sugar 6.8, Protein 20.1
SPICY TUNA COUSCOUS
Recipe for 1. Easy lunch. If you want it to be vegetarian, add 1/2 cup of drained chickpeas and omit the tuna.
Provided by Sonya01
Categories Lunch/Snacks
Time 15m
Yield 1 serving(s)
Number Of Ingredients 11
Steps:
- Place couscous and seasoning into a heatproof bowl.
- Pour over the water while stirring with a fork.
- Cover with plastic wrap and set aside for 5 minutes or until all the liquid is absorbed.
- Fluff with a fork to separate the grains.
- Add lemon juice, tuna, shallot, tomato, cucumber, capsicum and mint and stir to combine.
- Serve with the lettuce leaves.
Nutrition Facts : Calories 432, Fat 8.7, SaturatedFat 1.6, Cholesterol 17.1, Sodium 371.1, Carbohydrate 52, Fiber 5.6, Sugar 6, Protein 36.9
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WARM TUNA SALAD WITH GIANT COUSCOUS AND CHICKPEAS
From john-west.co.uk
対象人数 4合計時間 30 分推定読み取り時間 1 分
- In a bowl, whisk together three tablespoons of the olive oil with the shallot, vinegar and a pinch of salt and pepper until combined. Set aside.
- Heat the remaining oil in a large saucepan over a medium heat. Add the couscous and toast for three minutes, stirring occasionally. Add the stock, then bring to a boil. Reduce the heat to medium-low and simmer uncovered for 10 minutes until the couscous is tender.
- Drain the couscous and add to the bowl with the dressing. Add the chickpeas and the John West Infusions Chilli & Garlic Tuna and stir to combine.
- Set aside for 10 minutes for the flavours to combine, stirring occasionally. Stir in the tomatoes and Feta, then serve warm.
COUSCOUS WITH TUNA RECIPE | DELICIOUS. MAGAZINE
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5/5 (2)対象人数 2料理 British Recipesカテゴリ Tuna Recipes
- Put the couscous in a bowl, pour over the hot stock or water, cover and leave for 10 minutes. Once the grains of couscous have absorbed all the liquid, fluff them up with a fork. Stir in the tuna, olives and tomatoes.
- Place all the ingredients for the dressing in a screw-top jar, secure the lid and shake together. Stir into the couscous. Transfer to a plastic container and chill until ready to take to school.
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