Iraqi Bean and Roasted Vegetable Salad

Iraqi Bean and Roasted Vegetable Salad Recipe - Authentic Middle Eastern Dish

Region / culture: Iraq | Preparation time: 20 minutes | Cooking time: 10 minutes | Servings: 4-6

Introduction

This Iraqi Bean and Roasted Vegetable Salad is a flavorful and nutritious dish that combines protein-packed beans, fluffy couscous, and a creamy tahini dressing. It is a perfect option for a light and satisfying meal.

History

This recipe draws inspiration from traditional Iraqi cuisine, which is known for its bold flavors and use of fresh ingredients. The combination of beans, couscous, and tahini creates a harmonious blend of textures and tastes that is sure to please your taste buds.

Ingredients

1 can of Chick peas (15 oz / 425 g)
1 can of Small red kidney beans (15 oz / 425 g)
2 cups of couscous
2.5 cups of Salted boiling water
2 tbsp of tahini paste
1 garlic clove, minced
1 tsp of Ground cumin
1 tsp of ground coriander
0.5 cup of Plain non-fat yogurt
0.5 cup of packed parsley leaves
1 tbsp of olive oil
1 tsp of Grated lemon zest
2 tbsp of lemon juice
salt, to taste
Freshly-ground black pepper, to taste
0.5 cup of toasted walnuts, 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
0.5 cup of Roasted peppers, finely julienned

How to prepare

Chill the chickpeas and beans for as long as possible.
Steep couscous in boiling salted water.
In a blender or food processor, blend until smooth the tahini paste, garlic, cumin, coriander, low-fat yogurt, parsley, olive oil, grated lemon zest, and juice.
Season to taste with salt and pepper and transfer the mixture to a mixing bowl.
Add the chilled beans to the dressing and walnuts.
Fluff up the couscous with a fork and add it to the 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 place couscous and chickpeas in the center.
Garnish the top with roasted red peppers.
This recipe yields 4 to 6 servings.

Variations

Add roasted eggplant or zucchini to the salad for an extra burst of flavor.
Swap out the beans for lentils or chickpeas for a different twist on this dish.
Drizzle the salad with a balsamic glaze or lemon vinaigrette for a tangy finish.

Cooking Tips & Tricks

Be sure to chill the beans before adding them to the dressing to enhance their texture and flavor.

- Toasting the walnuts before adding them to the salad will bring out their nutty flavor and add a crunchy element.

- Adjust the seasoning of the dressing to suit your taste preferences, adding more lemon juice for a tangier flavor or more cumin for a spicier kick.

Serving Suggestions

Serve this salad as a main dish for a light lunch or dinner, or as a side dish alongside grilled chicken or fish.

Cooking Techniques

Steep the couscous in boiling salted water to ensure it cooks evenly and absorbs the flavors of the dressing.

- Blend the tahini dressing until smooth to create a creamy and luscious texture.

Ingredient Substitutions

Use quinoa or bulgur wheat in place of couscous for a gluten-free option.

- Substitute almond butter for tahini paste if you prefer a nuttier flavor.

Make Ahead Tips

Prepare the dressing and roast the vegetables ahead of time to save time on the day of serving. Store the components separately in the refrigerator and assemble the salad just before serving.

Presentation Ideas

Arrange the salad on a large platter and garnish with fresh herbs and a drizzle of olive oil for an elegant presentation. Serve with warm pita bread or flatbread on the side.

Pairing Recommendations

Pair this salad with a crisp white wine, such as a Sauvignon Blanc or Pinot Grigio, to complement the flavors of the dish. For a non-alcoholic option, serve with a refreshing iced tea or sparkling water with lemon.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the salad in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

Each serving of this salad contains approximately 350-400 calories, making it a light and nutritious meal option.

Carbohydrates

This salad is a good source of carbohydrates, with the couscous and beans providing a healthy dose of energy to fuel your day.

Fats

The tahini paste and olive oil in the dressing add healthy fats to this dish, which are essential for brain function and overall health.

Proteins

Beans are a great source of plant-based protein, making this salad a satisfying and filling meal option for vegetarians and meat-eaters alike.

Vitamins and minerals

This salad is rich in vitamins and minerals, with parsley providing vitamin K and vitamin C, and beans offering iron and magnesium.

Alergens

This recipe contains nuts (walnuts) and sesame (tahini paste), so be mindful of any allergies when preparing this dish.

Summary

Overall, this Iraqi Bean and Roasted Vegetable Salad is a well-rounded dish that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals.

Summary

This Iraqi Bean and Roasted Vegetable Salad is a delicious and nutritious dish that is perfect for a light and satisfying meal. With a creamy tahini dressing, protein-packed beans, and fluffy couscous, this salad is sure to become a new favorite in your recipe repertoire. Enjoy!

How did I get this recipe?

I can still recall the sense of amazement I felt when I first saw this recipe for Iraqi Bean and Roasted Vegetable Salad. It was many years ago, when I was just a young girl, eager to learn the art of cooking from my mother. We were visiting a distant relative in Baghdad, and my mother and I were invited to a traditional Iraqi feast. As we sat down to eat, I noticed a colorful and tantalizing dish on the table that I had never seen before. It was a salad made with beans and roasted vegetables, dressed in a fragrant blend of spices and herbs. I immediately asked our host for the recipe, and she graciously shared it with me.

The next day, back in our own kitchen, my mother and I set out to recreate the salad. We started by soaking the beans overnight, a step that I had never done before. As we roasted the vegetables and prepared the dressing, the kitchen filled with the warm and comforting aroma of cumin, coriander, and garlic. The colors of the vegetables were vibrant and inviting, and I couldn't wait to taste the finished dish.

When we finally sat down to eat, I was blown away by the flavors and textures of the salad. The beans were creamy and tender, the vegetables were sweet and charred, and the dressing was tangy and aromatic. It was a dish unlike any I had ever tasted before, and I knew that I had to add it to my repertoire of recipes.

Over the years, I have made this Iraqi Bean and Roasted Vegetable Salad countless times, each time tweaking the ingredients and adjusting the seasonings to suit my taste. I have shared the recipe with friends and family, who have all been equally impressed by its bold flavors and satisfying textures. It has become a staple at potlucks and gatherings, and I am always happy to see the joy it brings to those who taste it for the first time.

As I grew older and traveled to different parts of the world, I continued to seek out new recipes and culinary experiences. I learned to make paella in Spain, pad Thai in Thailand, and tagine in Morocco. Each dish taught me something new about the ingredients, techniques, and traditions of the people who created it. But no matter where I went or what I learned, the Iraqi Bean and Roasted Vegetable Salad remained a favorite in my recipe book.

Now, as I sit in my kitchen, surrounded by the smells and sounds of cooking, I am filled with gratitude for the culinary journey that has brought me to this moment. I am grateful for the people who have shared their recipes with me, for the flavors and textures that have delighted my taste buds, and for the memories that I have created in the kitchen. And most of all, I am grateful for this simple yet stunning dish that has been a constant source of joy and inspiration in my life.

So if you ever find yourself craving a taste of the Middle East, or simply want to try something new and exciting in the kitchen, I urge you to give this Iraqi Bean and Roasted Vegetable Salad a try. I promise you won't be disappointed. And who knows, maybe one day you'll find yourself sharing this recipe with someone you love, passing on the tradition of good food and good company for generations to come.