Ham, couscous and lentil salad
Ingredients
- ⅔ cup whole-wheat couscous
- ⅔ cup boiling water
- 400g can no-added-salt lentils, rinsed and drained
- 150g lean ham off the bone, chopped*
- 2 carrots, grated
- 1 large red capsicum, diced
- 4 spring onions, thinly sliced
- 2 tablespoons currants
- 6 cups rocket
- cracked black pepper
- 2 tablespoons orange juice
- 2 teaspoons olive oil
- 2 teaspoons white wine vinegar
Instructions
1 In a large heatproof bowl, place couscous. Add boiling water and stir to combine. Cover and set aside for 4 minutes. Fluff grains with a fork.
2 Add lentils, ham, carrot, capsicum, spring onions, currants and rocket. Season with pepper.
3 In a small bowl, combine orange juice, oil and white wine vinegar. Add to salad and toss to combine.
4 Divide salad among 4 plates and serve.
Nutrition Info (per serve)
Kilojoules 1120kJ
Calories 268cal
Protein 15g
Total fat 5g
–Saturated fat 1g
Carbohydrates 40g
–Sugars 12g
Dietary fibre 7g
Sodium 530mg
Calcium 110mg
Iron 3mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Variations
Make it gluten free: Use gluten-free couscous and check ham is gluten free.
HFG tip
*Note: Cost per serve will be less if using leftovers.
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Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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