Spiced couscous, lentil and feta salad jars

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 rocketarugulaX

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.

Nutrition Info (per serve)

Kilojoules 1530kJ

Calories 367cal

Protein 27g

Total fat 12g

–Saturated fat 4g

Carbohydrates 35g

–Sugars 5g

Dietary fibre 7g

Sodium 410mg

Calcium 170mg

Iron 3.5mg

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.