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
Total cost: $19.20 / $3.20 per serve
(at time of publication)
Ingredients
- 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 rocket
Instructions
- 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 367cal
-
Kilojoules 1530kJ
-
Protein 27g
-
Total fat 12g
-
–Saturated fat 4g
-
Carbohydrates 35g
-
–Sugars 5g
-
Dietary fibre 7g
-
Sodium 410mg
-
Calcium 170mg
-
Iron 3.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
Sign up for the newsletter
One comment on Spiced couscous, lentil and feta salad jars
Leave a Reply
You must be logged in to post a comment.
LATEST ADVICE
Didn’t have rocket so I used spinach – it was nice as the orange dressing is really tasty