Spiced couscous, lentil and feta salad jars

High in fibre and low in calories, these flavoursome jars of couscous and feta can be a light meal with family and friends, or take a jar to work for lunch!

Serves: 6

Time to make: 25 mins

Ingredients

More weights & measures

6 x 500ml capacity glass jars with secure-fitting lids

Dressing
1 ½ teaspoons cumin
½ cup fresh orange juice
1 ½ tablespoons olive oil
1 ½ tablespoons red wine vinegar

Salad
1 cup wholemeal couscous
2 bunches broccolini, cut into 4cm lengths, or 4 cups small broccoli florets
2 cups cherry tomatoes, halved
300g cooked chicken breast, shredded
2 x 400g cans no-added-salt lentils, rinsed, drained
1 cup crumbled feta
6 cups baby rocketarugulaX

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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In a small bowl, whisk dressing ingredients. Divide among jars.
In a large heatproof bowl, place couscous and 1 cup of boiling water. Cover with plastic wrap and set aside for 3 minutes. Fluff up grains with a fork.
Meanwhile, steam, boil or microwave broccolini for 2–3 minutes, or until just tender. Drain, refresh under cold running water, then drain again.
In each jar, evenly layer couscous, broccolini, cherry tomatoes, chicken, lentils, feta and rocket. Secure jars with lids and refrigerate until ready to serve. Remove from the fridge 15 minutes before serving.

Variations

Make it gluten free: Use gluten-free couscous and check cumin is gluten free.

Nutrition Info (per serve)

Calories 367 cal

Kilojoules 1530 kJ

Protein 27 g

Total fat 12 g

Saturated fat 4 g

Carbohydrates 35 g

Sugar 5 g

Dietary fibre 7 g

Sodium 410 mg

Calcium 170 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

First published: Mar 2018

One comment on Spiced couscous, lentil and feta salad jars

Ann Glamuzina November 30, 2021 at 11:20 am #

Didn’t have rocket so I used spinach – it was nice as the orange dressing is really tasty

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