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Main Course - Vegetarian Recipes

Walnut Couscous & (low sodium)Tuna Tower
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A great dish. The California Walnut Commission provided this recipe http://www.walnuts.org/
1/2 cup chopped California walnuts, plus 4 large pieces for garnish

1 8 oz. package large grain couscous (also called Israeli pasta)

2 1/2 cups water

1 small onion, chopped

2 6 oz. cans water-packed tuna, drained

1 Tbsp pitted green olives, chopped

1 Tbsp capers, drained

1/3 cup chopped Italian parsley

Zest of 1 lemon

Juice of 1/2 lemon

Salt and pepper to taste

2 medium red tomatoes, thickly sliced

2 medium yellow tomatoes, thickly sliced

1 head frisée (curly endive)

3 Tbsps reduced calorie red wine vinaigrette

Serving size: 4
Prep time: 30 minutes
Cook time: 20 minutes

  1. Preheat oven to 350°F.  Arrange walnuts in a single layer on a sheet pan and toast until lightly browned, for about 5-7 minutes.  Cool.
  2. Spray a medium nonstick saucepan with canola cooking spray.  Add onion and sauté over medium heat until just softened. 
  3. Add couscous and cook until lightly browned.  Add 2 1/2 cups water; cover and reduce heat to simmer.  Cook 8-10 minutes.  Cool slightly.
  4. Add 1/4 cup of the walnuts, tuna, olives, capers, parsley, lemon zest and lemon juice.  Season to taste with salt and pepper.
  5. Wash frisée, separate leaves and toss with vinaigrette.  Divide evenly between 4 plates.  Sprinkle with remaining 1/4 cup walnuts.  Stack slices of tomatoes, in alternating colors in the centers of the 4 plates, on top of the frisée.
  6. Fill four 8-ounce ramekins (or custard cups) with couscous mixture and pack tightly.  Invert ramekin on top of tomato slices to unmold.  Garnish with reserved walnut pieces and sprig of frisée.
  7. Serve immediately.  Serves 4.
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