Italian Kale, Chickpea & Couscous Salad with Balsamic Vinaig

• 分量: 2 servings
• 調理時間: 25 minutes
• 総時間: 30 minutes

材料

1 unit Chickpeas

1 tablespoon Italian Seasoning

2 ½ ounce Israeli Couscous

¼ cup Panko Breadcrumbs

4 ounce Kale

4 ounce Grape Tomatoes

5 teaspoon Balsamic Glaze

2 teaspoon Dijon Mustard

3 tablespoon Parmesan Cheese

Salt

Pepper

1 teaspoon Cooking Oil

2 tablespoon Olive Oil

1 tablespoon Butter

手順

• Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. • Drain and rinse chickpeas; pat very dry with paper towels. • Toss chickpeas on a baking sheet with a drizzle of oil, half the Italian Seasoning (you’ll use more in the next step), salt, and pepper. Roast on top rack until chickpeas are golden and tender, 18-20 minutes. (It’s natural for chickpeas to pop a bit while roasting.)

• Meanwhile, in a small pot, combine couscous, ¾ cup water, 1 tsp Italian Seasoning (you’ll use the rest in the next step), and a pinch of salt (use 1½ cups water and 2 tsp Italian Seasoning for 4 servings); bring to a boil. Once boiling, cover and reduce heat to low; cook until tender, 6-8 minutes. • Drain couscous if necessary; transfer to a plate to cool.

• While couscous cooks, melt 1 TBSP butter (2 TBSP for 4 servings) in a medium pan over medium-high heat. Add panko, remaining Italian Seasoning, salt, and pepper. Toast, stirring, until light golden, 2-3 minutes. Transfer to a plate (panko mixture will darken as it cools).

• Remove and discard any large stems from kale; chop into bite-size pieces. Halve tomatoes. • Transfer kale to a large bowl; season with a pinch of salt. Using your hands, massage kale (similar to how you would knead dough) until leaves are tender, 1 minute. TIP: Don’t skip this step—massaging helps the kale leaves wilt slightly, lending a tender (never fibrous!) texture.

• In a small bowl, whisk together balsamic glaze, mustard, and 2 TBSP olive oil (4 TBSP for 4 servings) until smooth. Season with salt and pepper.

• To bowl with kale, add tomatoes, cooled couscous, roasted chickpeas, and dressing. Toss until evenly coated; taste and season with salt and pepper. • Divide salad between bowls; top with herby panko and Parmesan. Serve.

栄養

• カロリー: 760 kcal
• 脂肪総量: 32 g
• 飽和脂肪: 8 g
• コレステロール: 25 mg
• ナトリウム: 970 mg
• 炭水化物総量: 95 g
• 食物繊維: 10 g
• 糖質総量: 18 g
• タンパク質: 22 g