Israeli Couscous Summer Pilaf

Vegetarian
Vegan
Dairy Free
Health score
21%
Israeli Couscous Summer Pilaf
30 min.
8
242kcal

Suggestions


Welcome to a delightful culinary experience with our Israeli Couscous Summer Pilaf! This vibrant dish is not only a feast for the eyes but also a celebration of fresh, wholesome ingredients that are perfect for warm weather gatherings. Whether you're hosting a summer barbecue, a picnic in the park, or simply looking for a refreshing side dish, this pilaf is sure to impress your guests.

Imagine the nutty flavor of Israeli couscous combined with the creamy texture of ripe avocado, the crispness of cucumber, and the burst of sweetness from cherry tomatoes. Each bite is enhanced by the aromatic notes of fresh dill and basil, creating a symphony of flavors that dance on your palate. The addition of toasted pine nuts or slivered almonds adds a delightful crunch, making this dish not only satisfying but also a nutritious option.

As a vegetarian, vegan, and dairy-free recipe, this pilaf caters to a variety of dietary preferences, ensuring that everyone at your table can enjoy it. With just 30 minutes of preparation time, you can whip up this delicious dish that serves eight, making it an ideal choice for family meals or entertaining friends. So, gather your ingredients and get ready to savor the taste of summer with this Israeli Couscous Summer Pilaf!

Ingredients

  • medium avocado diced firm ripe peeled
  • 10  basil thinly sliced to taste
  • large stalk celery diced
  • cup cucumber thinly sliced quartered
  • 0.3 cup optional: dill fresh minced to taste
  • cup grape tomatoes red yellow halved ( or , or a combination)
  • 1.5 cups regular couscous 
  • tablespoons juice of lemon to taste
  • servings the salad mixed as needed
  • tablespoons olive oil extra virgin extra-virgin (or less if you'd like a lower fat dish)
  • 0.3 cup slivered almonds toasted
  • servings salt and pepper freshly ground to taste
  •  spring onion minced

Equipment

  • mixing bowl
  • plastic wrap

Directions

  1. Add the Israeli couscous and cook at a rapid simmer for about 8 minutes, or until al dente.
  2. Drain and rinse with cool water until the couscous is at room temperature. In a mixing bowl, combine the couscous with the remaining ingredients except the last two. Toss well to combine. Line a large serving platter with some greens. Mound the salad over them, letting some of the greens show along the edge.
  3. Sprinkle the top with the toasted nuts.
  4. Serve at once or cover loosely with plastic wrap and refrigerate until needed.

Nutrition Facts

Calories242kcal
Protein10.12%
Fat39.91%
Carbs49.97%

Properties

Glycemic Index
39.63
Glycemic Load
15.63
Inflammation Score
-7
Nutrition Score
10.164347822252%

Flavonoids

Cyanidin
0.17mg
Catechin
0.04mg
Epigallocatechin
0.09mg
Epicatechin
0.11mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.19mg
Hesperetin
0.54mg
Naringenin
0.19mg
Apigenin
0.23mg
Luteolin
0.09mg
Isorhamnetin
0.73mg
Kaempferol
0.28mg
Myricetin
0.04mg
Quercetin
1.3mg

Nutrients percent of daily need

Calories:242.11kcal
12.11%
Fat:10.97g
16.88%
Saturated Fat:1.44g
9.02%
Carbohydrates:30.9g
10.3%
Net Carbohydrates:26.6g
9.67%
Sugar:1.3g
1.45%
Cholesterol:0mg
0%
Sodium:218.39mg
9.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.26g
12.52%
Manganese:0.49mg
24.67%
Vitamin C:18.48mg
22.4%
Vitamin K:21.73µg
20.7%
Vitamin A:864.02IU
17.28%
Fiber:4.3g
17.22%
Vitamin E:2.29mg
15.29%
Folate:56.26µg
14.07%
Phosphorus:111.95mg
11.19%
Potassium:380.72mg
10.88%
Copper:0.21mg
10.73%
Magnesium:41.79mg
10.45%
Vitamin B3:2.09mg
10.44%
Vitamin B5:0.9mg
9.02%
Vitamin B6:0.17mg
8.64%
Vitamin B2:0.14mg
8.01%
Vitamin B1:0.11mg
7.02%
Iron:1.16mg
6.42%
Zinc:0.72mg
4.79%
Calcium:38.88mg
3.89%