Warm Roasted Veg and Bean Salad with Israeli Couscous and Toasted Sesame Seeds

With being sick for the past two weeks, not working out as a consequence, the abundance of Stir It 28 food, and Chicago Restaurant Week, my body is screaming mercy!!! This Monday I managed my first work out without collapsing. I had brought some leftovers from the event Sunday for lunch, but after that workout my body craved salad. Then for dinner I wasn’t that hungry, but Certain Someone wanted something quick, like sausages. I honestly couldn’t stomach the though of eating meat, which I love, but couldn’t handle that day. So I looked in the refrigerator and saw some leftover cooked red beans, sliced red peppers, onions, green bell peppers, fresh asparagus, parsley, and zucchini. I had also purchased some of that large luscious looking Israeli Couscous earlier. Marie, Proud Italian Cook, had gifted me some lemon infused olive oil, which I love. So an idea for a salad started to form while Certain Someone’s sausages were cooking away. Maybe it was subliminal with the many Meatless Monday tweets I see, or all the talk about Lenten sacrifices. But I listen to my body and felt quite satisfied with the wonderful salad I put together. I even brought some for lunch the following day.

If you don’t know, John Hopkins School of Public Health has out together a wonderful program to promote your personal good health and the health of the planet. By pledging to give up meat and its by products on Mondays, the ‘start’ of the week, we reduce our changes of diseases linked to obesity as well as help the planet.

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins Bloomberg School of Public Health.

Our goal is to help reduce meat consumption 15% in order to improve personal health and the health of our planet.

We provide the information and recipes you need to start each week with healthy, environmentally friendly meat-free alternatives.

Presidents Wilson, Truman and Roosevelt galvanized the nation with voluntary meatless days during both world wars.

By reviving this American tradition we can help address the challenges we face today. We can improve our health, reduce our carbon footprint and lead the world in the race to mitigate climate change.

I doubt I can get Certain Someone on board with Meatless Mondays, but maybe ease him into this. But , I , for one will start. Being a good cooks, I know that one can eat some exciting creative foods adhering to the vegan rule. Its just one day!

Warm Roasted Veg and Bean Salad with Israeli Couscous and Toasted Sesame Seeds

*please note you make many variations on this salad based on your preferences. So use this guide.

1 cup Israeli Couscous

1 cube vegetable bouillon

1 bunch Asparagus Spears chopped

1 half red pepper sliced

1 half green bell pepper sliced

1 zucchini sliced

1 /2 white onion sliced

1 tbsp olive oil

1 tsp garlic powder

Sea Salt and Pepper to taste

Dried Italian Seasoning

1 cup cooked red kidney beans (I made mine from scratch but you can use canned, drained and rinsed)

1 bunch parsley chopped

½ cup lemon infused olive oil

½ cup Balsamic Vinegar

3 tbsp sesame seeds

In a small pot with lid add ¼ cup boiling water and vegetable bouillon. Dissolve cube. Add Couscous and cover with lid for several minutes until all liquid is absorbed. Set aside.

Line a baking sheet with a rim with parchment paper. Add the vegetables and toss with the olive oil on the sheet. Season with garlic powder, salt, pepper, and dried herbs. Bake at 450 F for 10-15 min until they start to brown and are tender. Remove and set aside.

In a large bowl, add chopped parsley, Couscous, red kidney beans, vegetables, and the remaining ½ cups each of lemon infused olive oil and Balsamic vinegar. Toss all ingredients and set aside.

In a dry skillet lightly toast the sesame seeds, and add some to salad ad on top as garnish.

 Serve at room temperature.

Warm BBQ Crispy Tofu Buckwheat Soba & Arugula Salad

When I tweeted that I was developing a recipe for tofu, they all laughed and threatened to de-friend me. I have tried to like tofu, and seem to like it better when I order it elsewhere. Still not a favorite, but I have had some good tofu in my life. A package of tofu accidentally fell into my organic delivery box and I didn't want to waste it. I perused the Internet and found an interesting recipe for BBQ tofu here. I gleaned more from the comments about technique. See I don't like that slimy soft factor so much in my tofu. But I love a fried tofu puff. One commenter suggested baking the tofu slices first in an oven for more firmness and crispness. So that's what I did. I have created another recipe all together than the one referenced and have taken it further by tossing the crispy BBQ Tofu nuggets with Buckwheat Soba and fresh Arugula in a spicy vinaigrette. I know fried anything isn't the healthiest, but sometimes its OK especially balanced out with other healthy things. If you are looking for a meat alternative these chunks make a good tasty substitute. Use your own homemade BBQ or some stir bought. I used a Ginger Teriyaki sauce for mine. I also chose Peanut oil both the nutty flavor, its really one of the best oils for frying , and great with Asian cuisines.
This is a very filling and spicy salad that will win over those that may be skeptical about Tofu.

Warm BBQ Crispy Tofu Buckwheat Soba and Arugula Salad
Serves 4
Crispy BBQ Tofu
1 14 oz package Extra Firm Tofu
1/2 cup egg substitute or 2 eggs beaten
1 .5 cups Rice Flour
1/2 cup Peanut Oil(* great oil for high smoking points )
1/2 cup of BBQ sauce of your choice

Salad Fixings
4 serving bundles of Buckwheat Soba( 1 per person) boiled according to instructions
1 bunch Fresh Arugula washed and dried
Thin sliced White Onion to taste
Salad Dressing
1/4 cup Balsamic Vinegar
2 tablespoons Soy Sauce
1 tablespoon Chili Oil
1/4 cup Peanut Oil
1/2 tsp Garlic Powder
1/4 teaspoon Ginger Powder


Slice your Tofu into squares. On a Parchment lined baking sheet brushed with a little oil, bake at 375 for 15-20 minutes. Tofu will start to brown slightly. Remove from oven and let cool. Save sheet as you use again.
Place Rice Flour in a zip lock bag. Dip each Tofu slice in egg mixture and then place in bag. Shake the tofu pieces until evenly coated with Rice Flour.
In a large fry pan heat the Peanut Oil. Place the Tofu Slices and fry o each side until Golden and crispy. Remove from heat and place back on Parchment lined Baking sheet from earlier. Brush each piece with the BBQ sauce of your choice. Bake at 375 until sauce starts to bubble and caramelize. Turn each piece mid way. Remove from oven.

Boil Soba according to instructions. Drain and rinse with cold water. Mix dressing ingredients and toss into Soba . Add Arugula and thin sliced Onions.
Arrange each serving dish with several pieces on Tofu on top of the Soba and Arugula.