Recipe: Cous cous salad

Posted by Paola

This is a recipe for a large cous cous salad to last you a few days.

P4090022-cc

Makes 7 servings.

A 370g serving contains:

  • 381 calories
  • 11g protein
  • 63g carbohydrates
  • 11g fat
  • 7g fibre

Ingredients
250g cous cous
4 lemons
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)
154g radishes
245g pear (2)
297g carrots (2)
50g capers
118g dill pickle (2 large)
210g red kidney beans (tinned in brine, drained and rinsed)
133g cucumber (half)
226g cooked sweetcorn kernels (2 cobs)
61g sultanas
20g pumpkin seeds
26g sunflower seeds
20g Peppadew

You can replace the kidney beans with 70g of cubed half-fat cheddar cheese. Don’t use fresh mushrooms as these will go squidgy.

P4090008-cc-ingredients.jpeg

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.

P4090010-cc-1P4090013-cc-2P4090014-cc-3

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.

P4090017-corn.jpeg

This is the cous cous with all the other ingredients.

P4090018-cc-chopped

3) Stir carefully – cover and store in the fridge.

P4090022-cc

4) Stir again before serving.

This is best served chilled. Serve with a dollop of fat-free yoghurt, tabasco or low-fat mayonnaise.

370 calories protein carbs fat fibre
capers 1 0.1 0.1 0.0 0.0
hamisha cucumber 2 0.1 0.4 0.0 0.2
red pepper 2 0.0 0.8 0.0 0.0
cucumber 3 0.1 0.7 0.0 0.1
Peppadew 3 0.0 0.8 0.0 0.1
radishes 4 0.2 0.7 0.0 0.4
lemon juice 7 0.1 2.3 0.0 0.1
carrot 12 0.0 2.6 0.0 0.9
red onion 12 0.3 2.9 0.0 0.4
pumpkin seeds 17 0.8 0.4 1.3 0.2
pear 20 0.1 5.4 0.0 1.1
sunflower seeds 21 1.0 0.3 1.8 0.4
sultanas 26 0.2 6.0 0.0 0.2
red kidney beans 26 2.1 4.0 0.1 1.6
sweetcorn 47 1.7 8.7 1.2 0.8
extra virgin olive oil 52 0.0 0.0 5.8 0.0
cous cous 125 4.4 26.8 0.1 0.7
Total 381 11.4 62.9 10.6 7.0
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