Mix up your meal prep with this heart healthy pasta dish. Pearl couscous combined with pistachios, herbs and vegetables to create this vegan couscous salad.
I received free samples of Wonderful Pistachios mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Wonderful Pistachios and am eligible to win prizes associated with the contest. I was not compensated for my time
Simple solution to meal prep
What’s your go to plan for healthy eating during the week? Do you like to prepare your meals in advance or cook foods as needed throughout the week?
I prefer having something ready in the refrigerator. What exactly that is varies every week. It could be as simple as peeling fruit or could involve some cooking. That’s the best thing about meal prep, you do what’s right for your schedule and what’s most convenient for your family’s needs. These are my 7 favorite foods to meal prep.
Pasta meal prep
One of my favorite dishes to prepare ahead of time are pasta salads, like this lemon pepper pasta recipe. They’re quick and easy to make, last a long time in the refrigerator
Best of all, they can be customized in MANY different ways. Vary the pasta shape, size, or variety (such as grain or bean based pastas). You can switch up the vegetables and protein choices too. Making it a less likely you’ll get bored with the same ingredients every week.
Vegan couscous salad
Start your week off strong with a vegan pasta salad that’s easy to prepare in advance. This delicious couscous salad is a filling and well balanced dish, since it’s made with whole grains and a combination of fruit and vegetables. Giving this couscous salad another heart healthy nutritional boost is the addition of pistachio nuts.
Pistachio nutrition
One of the lowest calorie and fat snack nuts, pistachios are also known as The Fit Nut™ because they are one of the highest protein and fiber snack nuts that are part of a heart-healthy lifestyle, proving 6 grams protein and 3 grams of fiber per ounce. Scientific evidence suggests (but does not prove) that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
Notice those beautiful colors while your cracking? This Colorful Nut™ green and red-purple hues come from antioxidants, which also help reduce the risk of cardiovascular disease.
Snack happy
In addition to having a great taste and nutritional profile, this Happy Nut™ makes a for a happy snack option as well. Sitting down for a snack is important for keeping your body well fueled throughout the day which can control your appetite.
In-Shell Pistachios can also be considered the The Mindful Nut™ because cracking open the shell can have its own benefits. That pile of leftover shells helps provide visual cues for portions, this “Pistachio Principle” can potentially help curb your intake.
One preliminary behavioral study found that participants who consumed in-shell pistachios ate 41-percent fewer calories compared to those who consumed pistachios without the shell. Those who chose the “no shells” pistachios consumed an average of 211 calories, while those who chose the in-shell variety consumed an average of 125 calories, suggesting that empty shells may provide a visual cue for portions, potentially helping curb intake.
More pearl couscous recipes to try
Raspberry Black Bean Power Bowl
Bok Choy with Harissa Couscous
Pistachio Couscous Salad
Mix up your meal prep with this heart healthy pasta dish.
Ingredients
- 1 cup whole wheat pearl couscous uncooked
- 1 tablespoon olive oil + more to cook couscous
- 1 teaspoon lemon zest
- ¼ cup lemon juice
- 1 tablespoon red wine vinegar
- 1 tablespoon dill
- ¼ teaspoon black pepper (coarse ground)
- ¼ teaspoon dried mint
- ¼ teaspoon garlic powder
- 1½ cups chopped Israeli cucumber (~2 cucumbers)
- 2 whole scallions, sliced
- 1/3 cup pomegranate arils
- ¾ cup shelled Wonderful Pistachios (3 ounces or ~5 ounces measured in the shell)
Instructions
- Cook couscous according to package instructions. Remove cooked couscous from the heat. Stir in oil, lemon (zest and juice), vinegar and spices. Allow to cool slightly.
- Mix in the cucumber, scallion and pomegranate.
- Sprinkle with pistachios before serving.
Notes
Pistachios will soften as they sit in this dish. To keep them crunchy, it's best to add them right before serving.
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Nutrition Information:
Yield: 5 Serving Size: 1 cupAmount Per Serving: Calories: 278Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 35mgCarbohydrates: 48gFiber: 7gSugar: 3gProtein: 10g
