Whole foods Recipes

Mediterranean Pearl Couscous Salad with Chic Pea or White Beans

This vibrant and hearty salad combines tricolor pearl couscous, it's high in fibre using white beans for a creamier dish or ever popular chic peas, with fresh Mediterranean flavors. It’s nutrient-packed especially if they're sprouted, high in fiber, and perfect for a light meal or side dish.

Ingredients (Serves 4)

• 1 cup cooked tricolor pearl couscous

• 1 cup cherry tomatoes, halved

• 1 medium cucumber, diced

• 1/4 cup red onion, finely chopped

• 1/4 cup Kalamata olives, sliced

• 1/4 cup crumbled feta cheese

• 1 cup dried organic chic peas (soaked & sprouted)

• 2 tbsp olive oil

• 2 tbsp lemon juice

• 1 tsp dried oregano

• Salt and pepper to taste

• 50gm Feta

• Nutrient dense garnish: Fresh parsley or dill

Instructions

1. Prepare the Base:

   • In a large mixing bowl, combine the cooked couscous, cherry tomatoes, cucumber, red onion, olives, and white beans.

2. Make the Dressing:

   • In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper. Adjust seasoning to taste.

3. Combine:

   • Pour the dressing over the salad and toss gently to combine.

4. Serve:

   • To garnish, place crumbled feta and fresh herbs at the bottom of a measuring cup and pack remainder with salad. Arrange meal around the salad mound on the plate, or chill for 20–30 minutes for the flavors to meld.

These legume-based recipes pair wonderfully with crackers, pickles, nuts, and fresh fruits for a complete charcuterie experience! 

Legume charcuterie is an inventive and delicious way to create plant-based spreads, pâtés, and terrines that mimic the traditional elements of charcuterie boards. Here are some recipes and ideas: 

1. Lentil and Walnut Pâté 

Ingredients:

• 1 cup cooked green or brown lentils 

• ½ cup walnuts, toasted

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 2 tbsp olive oil

• 1 tbsp tamari

• 1 tsp smoked paprika

• 1 tsp thyme

• Salt and pepper to taste

Instructions:

1. Soak green or brown lentils overnight, drain and leave 12-24 hours on benchtop. Rinse lentils before bringing 2.5 cups of water to the boil, then simmer on medium heat for 20 minutes, until soft. Drain lentils.

2. Meanwhile, sauté onion and garlic in olive oil until softened.

3. Blend lentils, walnuts, sautéed onion, garlic, soy sauce, and spices in a food processor until smooth.

4. Adjust seasoning and chill before serving.

2. Chickpea Hummus Terrine

Ingredients:

• 2 cups cooked chickpeas

• 3 tbsp tahini

• 3 tbsp olive oil

• Juice of 1 lemon

• 2 cloves garlic

• 1 tsp cumin

• Salt and pepper to taste

• Extra Special Optional layers: roasted red peppers, pesto, or caramelized onions

Instructions:

1. Soak chickpeas overnight, drain and leave 12-24 hours on benchtop. Rinse chickpeas before bringing 2.5 cups of water to the boil, then simmer on medium heat for 20 minutes, until soft. Drain chickpeas.

2. Blend chickpeas, tahini, olive oil, lemon juice, garlic, cumin, salt, and pepper until smooth.

3. Line a loaf pan with parchment paper. Layer the hummus with optional toppings (e.g., roasted peppers or caramelized onions).

4. Refrigerate until firm. Slice and serve as a terrine.

3. Black Bean and Chipotle Spread

Ingredients:

• 1 cup cooked black beans 

• 1 chipotle pepper in adobo sauce

• 2 tbsp lime juice

• 1 tbsp olive oil

• 1 tsp ground cumin

• Salt to taste

Instructions:

1. Soak black beans overnight, drain and leave 12-24 hours on benchtop. Rinse black beans before bringing 2.5 cups of water to the boil, then simmer on medium heat for 20 minutes, until soft. Drain black beans.

2. Blend all ingredients until smooth.

3. Adjust spice levels and serve with crackers or vegetables.

4. Pea and Mint Crostini Spread

Ingredients:

• 1 cup fresh or frozen peas, cooked

• 2 tbsp olive oil

• Juice of ½ lemon

• A handful of fresh mint leaves

• Sesame seeds, wasabi peas, salt and pepper to taste

Instructions:

1. Blend peas, olive oil, lemon juice, mint, salt, and pepper until smooth.

2. Spread on toasted baguette slices and garnish with more mint, sesame seeds & wasabi peas.

5. French Lentil and Mushroom Terrine

Ingredients:

• 1½ cups cooked French lentils

• 2 cups mushrooms, finely chopped

• 1 small onion, diced

• 2 cloves garlic, minced

• ½ cup linseed, sunflower & almond (ground LSA mix)

• 1 tbsp tamari

• 1 tsp thyme

• Optional toppings (e.g., roasted capsicum in yellow or red and seeds, sunflower and hemp).

• Olive oil for sautéing

Instructions:

1. Soak French lentils overnight, drain and leave 12-24 hours on benchtop. Rinse lentils before bringing 2.5 cups of water to the boil, then simmer on medium heat for 20 minutes, until soft. Drain lentils.

2. Sauté mushrooms, onion, and garlic in olive oil until softened.

3. Combine lentils, LSA, tamari, and thyme in a food processor. Pulse until a chunky texture forms. 

4. Press mixture into a loaf pan and layer in optional sautéed vegetables, bake at 350°F (175°C) for 30–40 minutes.

5. Cool before slicing.

6. Beetroot Hummus with Beetroot Powder

Using beetroot powder in a dip adds vibrant color, earthy sweetness, and a boost of super food nutrients. Regular use of Beetroot Powder can lower blood pressure and improve vascular and heart health.

• 1½ cups cooked chickpeas 

• 2 tbsp beetroot powder

• 2 tbsp tahini

• 2 tbsp olive oil

• Juice of 1 lemon

• 1 clove garlic, minced

• ½ tsp cumin

• Salt and pepper to taste

• Optional: A splash of water for a smoother consistency

Instructions:

1. Soak chickpeas overnight: drain and leave 12-24 hours on benchtop. Rinse chickpeas before bringing 2.5 cups of water to the boil, then simmer on medium heat for 20 minutes, until soft. Drain chickpeas.

2. Blend Base: In a food processor, combine chickpeas, tahini, olive oil, lemon juice, garlic, cumin, beetroot powder, salt, and pepper.

3. Adjust Consistency: Blend until smooth. Add water one tablespoon at a time to reach your desired texture.

4. Taste and Adjust: Adjust seasoning to taste, adding more lemon or salt if needed.

5. Garnish: Transfer to a serving bowl and drizzle with olive oil. Garnish with sesame seeds, chopped parsley, or a sprinkle of extra beetroot powder.

Serving Suggestions:

• Serve with vegetable sticks (carrots, celery, cucumber).

• Spread on seeded biscuits or pita bread for a nutritious snack.