This is a recipe for a large cous cous salad to last you a few days.
Makes 7 servings.
A 370g serving contains:
- 381 calories
- 11g protein
- 63g carbohydrates
- 11g fat
- 7g fibre
250g cous cous
3 tablespoons of extra virgin olive oil
salt & pepper
Assorted beans, seeds and vegetables – this recipe uses:
133g red pepper (1)
204g red onion (1)
245g pear (2)
297g carrots (2)
118g dill pickle (2 large)
210g red kidney beans (tinned in brine, drained and rinsed)
133g cucumber (half)
226g cooked sweetcorn kernels (2 cobs)
20g pumpkin seeds
26g sunflower seeds
You can replace the kidney beans with 70g of cubed half-fat cheddar cheese. Don’t use fresh mushrooms as these will go squidgy.
1) Make the cous cous: place in a large bowl, cover with boiling water plus half an inch extra – leave for 5 mins (chop your veg meanwhile) and then break up with a fork.
2) While the cous cous is soaking, clean and chop all the vegetables into similar-sized 1cm pieces.
Fresh sweetcorn is much nicer than tinned – either boil (and use the water in a soup) or microwave covered with a couple of tablespoons of water for 6 minutes (for two cobs). To remove the kernels from the cob, rinse in cold water to cool, grip one end with a napkin and cut from halfway down close to the centre of the cob. Rotate to do the lower half and then turn upside down to do the other half.
This is the cous cous with all the other ingredients.
3) Stir carefully – cover and store in the fridge.
4) Stir again before serving.
This is best served chilled. Serve with a dollop of fat-free yoghurt, tabasco or low-fat mayonnaise.
|red kidney beans||26||2.1||4.0||0.1||1.6|
|extra virgin olive oil||52||0.0||0.0||5.8||0.0|