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Couscous salad with garden vegetables and Feta

Couscous salad with feta
Preparation time 15 minutes
Yield 4 servings

Nutritional information

  • Per serving

  • Energy

    513 Calories

  • Protein

    17 g

  • Carbohydrate

    54 g

  • Fat

    26 g

  • Fibre

    10.7 g

  • Sodium

    511 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    18 % / 237 mg

  • Vitamin C

    78 %

  • Niacin

    38 %

  • Riboflavin

    26 %

  • Phosphorus

    24 %

  • * Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

Ingredients

  • Salad

    1/2 red onion, thinly sliced

    1/2 green Bell pepper, cut into thin strips

    1/2 yellow Bell pepper, cut into thin strips

    1/2 English cucumber, cut in quarters

    1 cup (250 mL) cherry tomatoes, cut in half

    4 oz (120 g) Feta cheese, cut in cubes

    2 cups (500 mL) cooked whole-wheat couscous

    1 can (540 mL) red kidney beans, drained and rinsed

    2 tbsp (30 mL) fresh parsley, chopped

     

    Vinaigrette

    1 garlic clove, minced

    1 tsp (5 mL) dried oregano

    3 tbsp (45 mL) red wine vinegar

    1/3 cup (80 mL) extra virgin olive oil

    Salt and pepper, to taste

Preparation

Salad

In a bowl, combine all of the ingredients and gently mix. Set aside.

Vinaigrette

  1. In a small bowl or measuring cup, whisk together all of the ingredients.
  2. Add the vinaigrette to the salad and gently toss to coat all of the ingredients with the salad dressing.

For more great recipes, visit Dairy Farmers of Canada

Tasty Squash and Bean Salad 

Tasty Squash and Bean Salad

Crispy, crunchy and zesty, this plant-forward meal is packed with goodness and deliciousness! 

Preparation time 20 minutes
Baking time 10 minutes
Cooking time 25 minutes
Yields 4 to 6 portions

Nutritional information

  • Energy

    304 Calories

  • Protein

    17 g

  • Carbohydrate

    42 g

  • Fat

    9 g

  • Fibre

    10.7 g

  • Sodium

    288 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    24 % / 310 mg

  • Thiamin

    98 %

  • Folate

    64 %

  • Vitamin A

    60 %

  • Niacin

    46 %

  • * Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

Ingredients

  • 1 tbsp (15 mL) butter

    1 small onion, chopped

    2 cloves garlic, minced

    1 tbsp (15 mL) chili powder

    1 tsp (5 mL) dried oregano

    Salt

    Freshly ground pepper

    1 1/2 cups (375 mL) fresh or frozen butternut squash thawed, diced

    1 can (28 oz/796 mL) no-salt-added diced tomatoes

    1 can (19 oz/540 mL) unsalted black beans, drained and rinsed

    1/2 cup (125 mL) frozen corn kernels thawed

    2 small whole wheat tortillas

    1 tsp (5 mL) lime zest

    1 1/2 tbsp (22 mL) freshly squeezed lime juice (about 1 lime)

    1/2 cup (125 mL) plain Greek yogurt

    1 cup (250 mL) Mozzarella, shredded

    8 cups (2 L) romaine lettuce, torn into bite-sized pieces

    1 cup (250 mL) cherry tomatoes, cut in half

    Fresh cilantro, chopped (optional)

Preparation

  1. Preheat oven to 350 °F (180 °C). Line a large baking sheet with parchment paper. 
  2. In a large skillet, melt butter over medium heat. Sauté onion, garlic, chili powder, and oregano for about 2 minutes or until onion begins to soften. Season with salt and pepper, to taste. Add squash and sauté for 1 minute or until onion is soft. Stir in canned tomatoes, black beans, and corn. Reduce heat to medium-low, cover and let simmer gently, stirring occasionally, for about 20 minutes or until squash is soft. 
  3. Meanwhile, cut each tortilla into 12 thin wedges. Arrange in a single layer on prepared baking sheet. Bake in preheated oven for 10 minutes or until golden and crisp. Set aside. 
  4. In a small bowl, stir lime zest and 1/2 tbsp (7 mL) lime juice into yogurt and season with a pinch each of salt and pepper. 
  5. Remove squash mixture from heat. Stir in remaining lime juice and half of the cheese until melted. Season with salt and pepper, to taste.   
  6. In a large bowl, combine half of the lime yogurt and lettuce; toss to coat. Divide lettuce among serving plates. Spoon squash mixture on top of dressed lettuce and top with remaining cheese and cherry tomatoes. Place a dollop of remaining lime yogurt to each plate and top with baked tortilla chips. Sprinkle with cilantro (if using). 
Bulb

Protein can be found in both plant-based and animal-based protein foods, and they each provide unique bundle of nutrients that are essential to health. Combining both types of protein foods in your diet allows the body to benefit from a wider range and balance of nutrients. This Tasty Squash and Bean Salad is a great example on how it is simple and delicious to prepare a meal that includes both plant and animal-based proteins. 

For more great recipes, visit Dairy Farmers of Canada

Kale Barley Salad with Maple Vinaigrette

There’s so much to love about this salad. It’s satisfying, nutritious, and delicious. And it’s versatile too! Swap in ingredients you love; try arugula instead of kale, quinoa instead of barley or chickpeas in place of edamame. Leftovers also make an energizing lunch.

Preparation time 15 minutes
Standing time 15 minutes
Yield 6 servings
Bulb

Sustainability

Eating sustainably includes choosing local, Canadian-produced foods where possible. This recipe is jam-packed with nutrient-rich local foods like apple, cabbage, carrot, and Canadian Cheddar cheese.

Nutritional information

  • Energy

    430 calories

  • Protein

    17 g

  • Carbohydrate

    40 g

  • Fat

    24 g

  • Fibre

    11 g

  • Sodium

    450 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV

  • Calcium

     

    30%/ 400 mg

  • Vitamin C

    74%

  • Vitamin A

    65%

  • Niacin

    39%

  • Riboflavin

    28%

  • * Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

Ingredients

  • Vinaigrette:

    3 tbsp (45 mL) apple cider vinegar

    1 tbsp (15 mL) maple syrup

    1/2 tsp (2 mL) Dijon mustard

    1/2 tsp (2 mL) each salt and pepper

    1 clove garlic, minced

    1/4 cup (60 ml) canola oil

     

    Salad:

    4 cups (1 L) finely chopped kale

    2-1/2 cups (625 mL) cooked pot or pearl barley

    1 red apple with skin, diced

    1 cup (250 mL) thinly sliced red cabbage

    1 cup (250 mL) coarsely grated carrot

    1 1/2 cups (375 mL) cooked edamame

    1-1/2 cups (375 mL) diced old Cheddar or Swiss cheese

    1/4 cup (60 mL) unsalted pumpkin seeds (optional)

Preparation

  1. Vinaigrette: In small bowl, whisk vinegar, maple syrup, mustard, salt, pepper, and garlic. Whisk in oil until combined.
  2. Salad: In medium bowl, toss kale with 2 tbsp (30 mL) of the vinaigrette for 1 minute to coat well; let stand 15 minutes. Transfer kale to large platter; top with barley, apple, cabbage, carrot, and edamame. Sprinkle cheese and pumpkin seeds (if using). Drizzle with remaining dressing.
Bulb

Not only does cheese add deliciousness to this salad, but it also boosts the nutritional value with nutrients we need for good health like complete protein, calcium, and vitamin B12.

For more great recipes, visit Dairy Farmers of Canada