A recipe to beat high blood pressure

Serve this salad warm or cool as a main dish for four, or as a main course accompaniment for six. Either way, it is a flavoursome vegetarian dish that has real meal appeal.

Here are the healthy benefits you will get from this delicious salad:

• Couscous is low in fat and a good source of fibre, particularly if you choose whole-wheat couscous. Mixing couscous with delicious roasted vegetables makes a main dish that can be a lower-fat alternative to a high-fat stew.
• Each serving provides: 490 Calories, 120 Calories from Fat, 13 g Fat, 3 g Saturated Fat, 0 g Trans Fat, 12 g Protein, 83g Carb, 8 g Fibre, 310 mg Sodium
• Blood Pressure nutrients: 194 mg Vitamin C, 78 mg Magnesium, 871 mg Potassium, 75 mg Calcium

Preparation time about 1 hour, plus optional cooling

Serves 4

Ingredients:

Dressing:

• 1 large garlic clove, crushed
• 45 ml (3 tbsp) olive oil
• 22 ml (4 1/2 tsp) lemon juice
• Harissa or other chili sauce, to taste

Vegetables:

• 1 large yellow pepper, seeded and cut into wide strips
• 1 large red pepper, seeded and cut into wide strips
• 2 zucchini, halved lengthwise, then cut into 2.5-cm (1-in) chunks
• 4 large sprigs fresh rosemary
• 2 tomatoes, skinned, seeded and diced
• Salt and pepper to taste

Couscous:

• 625 ml (2 1/2 c) reduced-sodium vegetable broth
• 10 to 12 saffron threads
• 375 g (1 1/2 c) couscous
• 1 bay leaf, torn in half
• 125 g (1/2 c) raisins
• 10 ml (2 tsp) butter
• 2 scallions, trimmed and finely chopped
• Large handful fresh cilantro, mint, parsley, or a combination of these, coarsely chopped

1. Preheat the oven to 200°C (400°F). Place the garlic and oil in a small bowl and set aside to infuse while the oven heats. Lay the rosemary sprigs in a roasting pan.
2. Meanwhile, for the couscous, put the broth and saffron in a pot. Bring to a boil, then cover, remove from the heat, and leave to infuse.
3. Using your hands, rub the pepper and zucchini pieces with a little of the garlic-flavoured oil so they are well coated. Place the peppers in the roasting pan on top of the rosemary and roast for 10 minutes. Then add the zucchini and continue roasting, turning the vegetables over once or twice, until they are just tender and slightly charred, 20 to 25 minutes.
4. Pour the remaining garlic-infused oil into a large bowl. Whisk in the lemon juice, harissa and seasoning to taste, to make the dressing.
5. As soon as the vegetables are cooked, transfer them to the bowl containing the dressing and add the tomatoes. Stir to coat with the dressing, then set aside to cool.
6. Bring the saffron-infused broth to the boil. Add the couscous, bay leaf and raisins. Stir well, then cover and remove from the heat. Let stand for 5 minutes.
7. Add the butter to the couscous and place over medium heat. Cook for 1 to 2 minutes, fluffing with a fork to separate the grains. Remove the bay leaf. Stir in the scallions and season to taste. Let the couscous cool until just warm or allow it to cool completely, as preferred.
8. Place the couscous on a serving platter. Top with the vegetables and any dressing remaining in the bowl, scatter the chopped herbs over and serve. Lightly grilled pita bread, cut into strips, is the ideal accompaniment.

• For a heartier dish, add one 425-gram (15-ounce) can chickpeas, drained and rinsed, to the hot vegetables.
• For a meat-based main course, add 500 grams (1 pound) oven-roasted boneless pork loin chops, sliced thinly.

The health benefits of couscous make this tasty dish a must have if you are at risk of high blood pressure. It's easy to make and very delicious.