Ina Fridays -- Main Courses -- Israeli Couscous & Tuna Salad

   I'm going on vacation after this post. The blog is going with me.  See you late June! 

If you weren't up for a new tuna salad, this full-of-flavor high-five salad from Ina Garten's newest book BAREFOOT CONTESSA:  FOOLPROOF; RECIPES YOU CAN TRUST, might make you change your mind.  Made from a good many pantry ingredients (canned tuna, Israeli couscous, roasted tomatoes, olive oil) plus a short list of freshly-purchased ones (oil-cured olives, lemon, herbs), this meal comes together in about fifteen easy minutes.  While the couscous cooks, you're doing a bit of chopping; by the time the couscous is done, you're mixing up and serving.

Great for a hot night on the patio, you could stir this up in the morning before the heat begins--or even the night before.  Pop it in the frig and you're all set.  Leftovers are perfect for lunches.

israeli couscous & tuna salad    (CLICK FOR RECIPE)

 Chop your fresh ingredients while the couscous cooks for about twelve minutes. Ina calls for plain Israeli couscous, but I used an Israeli couscous blend that includes orzo and a few other grains or legumes. I bought it bulk at my local grocery, but Trader Joes often carries it; you can order through the link.   Another name for Israeli couscous is pearl couscous.  If you can't find any at all, or don't like couscous, use orzo or a sturdy rice.  I make a salad similar to this (lots of parsley instead of basil/no olives) and use canned white beans. Recipe at end.

 Next, mix most of the fresh ingredients plus the olive oil and spices  in a large bowl.

 Strain the couscous and stir it into the tuna mixture while the couscous is still hot.

Right before serving, stir in the fresh herbs and scallions.

WINE:  A cold and crisp Sauvignon Blanc, perhaps a citrusy New Zealand bottle, would be a good choice for this salad.  No wine tonight?  Unsweetened Iced Tea with Lemon is a thirst-quenching choice.

DESSERT:  Sorbet--lemon or raspberry.
  

                         SO WHAT DID I THINK?

Overall, I liked it.  In fact, I liked it lots.  This is just my kind of food.  Fish, olive oil, lemons, olives...  An easy Mediterranean feel and not terribly expensive.  Good, healthy everyday eating with plenty of leftovers.  I adored the large amount of black pepper, which gave the salad a healthy warm zing without hot sauce or red pepper flakes.

What did I change?   While this is a basically healthy recipe and not terribly high in calories, I did cut the oil in half and I also cut the salt nearly in half.  The recipe calls for a tablespoon of salt, but I find Ina's recipes sometimes a little salt heavy for optimum health.  I left nothing else out.    I did not use the jar of Italian tuna in oil called for, but rather used a can of premium, wild tuna packed in water.

What would I add? When I make this again (and I will), I'll add another cup of fresh vegetables like chopped celery, or yellow bell peppers, or perhaps green beans cut into 1/2-inch pieces. The additional vegetables would decrease calories, increase fiber and nutrition, and stretch the recipe out a bit.  A few nuts for garnish  add some crunch, texture, character, and depth to the dish.   I had pine nuts, and added just a few on top.  Any chopped tree nuts would do, but pine nuts just fit in with this dish. 

If I had no basil, I imagine I'd be happy with fresh parsley or even parsley and thyme.

While the dish is plenty on its own, I could serve this with lots of sliced tomatoes or green peppers, a big bunch of green beans, or even a spinach salad.   If I hadn't had dairy that day, I might add a small piece of cheese or a small scoop of cottage cheese with whole wheat crackers at the side of the plate.

 What might you do?  Big appetites would enjoy a bowl of soup with this meal... Some gazpacho or other tomato soup are two choices.  Don't like couscous?  Make brown rice, orzo or any other tiny pasta like tubetti or ditalini.

Cook's Note:  If serving the next day, save a little oil and lemon juice, as well as the basil and chopped scallions, to refreshen the salad before serving.

***                       ***                    ***                     ***                  ***                     ***

ALL ABOUT INA FRIDAYS:

 The first Friday of the month, food bloggers from many parts of the world join together in posting a favorite Ina recipe.  This month we have main courses; next month is Desserts and Other or Miscellaneous Recipes.  Note:  After this round, drinks will go with appetizers instead of with Desserts and Other.

Stop in and see what our fine writers are cooking up today:

• Ansh @  Spice Roots 
• Barbara @ Moveable Feasts 
• Bhavna @ Just a Girl From AAmchi Mumbai
• Chaya @  Bizzy Bakes    
• Linda,  @ Tumbleweed Contessa  
• Linda @ There and Back Again
• Martha @ Simple Nourished Living 
• Minnie @ The Lady 8 Home
• Mireya @ My Healthy Eating Habits
• Nancy @ My Picadillo
• Ria @ Ria's Collection 
• Rocky Mountain Woman @ Rocky Mountain Woman
• Veronica@ My Catholic Kitchen 

Are you a food blogger? We'd love to have you! Want to join in one time a month? Email Alyce @ afmorgan53@yahoo.com  or link in to join us once in a while (click on blue oval link button at bottom and follow prompts) only if you're blogging Ina! No other posts, please?! 


It is possible some of our writers may be in and out of the Ina group periodically.  If you click on their blog and there's no Ina recipe that day, check their index for previous entries or return another time.  Thanks.


IF YOU LIKED THIS, YOU MIGHT LIKE

alyce's tuna-cannellini bean salad with feta




ingredients:

• 6-7 oz can tuna, drained and flaked with a fork 
• 15 oz can cannellini beans, rinsed and drained -- or any canned white beans
• 1 stalk celery, chopped finely
• 4 scallions, minced (white and green)
• 2 eggs, boiled and chopped*
• 1 carrot, peeled and minced
• 1/2 cup fresh spinach or parsley, finely chopped
• 2 anchovies, smashed or minced, optional
• juice of 1/2 lemon
• 1T red wine vinegar
• 2T extra virgin olive oil
• generous pinch each kosher salt, fresh ground pepper, crushed red or aleppo pepper
• 1/4 cup crumbled or chopped feta

In a medium bowl, mix everything but the feta.  Taste and see what it needs.  Dry?  Add a bit more oil?  Bland?  Add a bit more red wine vinegar.  Spoon into bowls and garnish with crumbled or chopped feta.  Happy eating!

*I make these eggs in the microwave.  Spray a cereal bowl with PAM.  Add two eggs and poke with a sharp, small knife--once in each yolk and several times in whites.  Cover tightly with plastic wrap and microwave on full power for 2 minutes.  Remove and let sit a minute or two to cool.  Carefully unwrap and tip bowl onto cutting board before chopping eggs.

Sing a new song,
Alyce