by : Laura Reilly, MSc Food, Nutrition & Health
The key to a great salad is variety – of ingredients, textures and flavours. This quick and easy salad takes minimal time to prepare and is full of fibre, protein, heart-healthy fats and micronutrients such as magnesium, B vitamins, vitamin C and vitamin A. Sweet, salty, crunchy and packed with goodness – why not add the ingredients below to your next grocery list.
Ingredients
50g couscous
60ml boiling water
1-2 tbsp toasted pine nuts
28g halloumi*, sliced
Cupped handful of chopped lettuce / spinach / leafy green veg
Palm sized amount of cooked brown lentils (tinned)
Cupped handful of chopped tomatoes & chopped mango
1 tsp green pesto
Method
1. Chop up your tomatoes and mango into bite size chunks. Chop the lettuce/leafy green veg into strips.
2. Weigh 50g of couscous into a heatproof bowl. Pour ~ 60-70mls of freshly boiled water into the bowl and stir through. Cover the bowl by placing a plate on top or covering tightly with clingfilm. Set aside for 10 mins.
3. While waiting, place the pine nuts in a dry frying pan (no oil) over medium heat. Heat for approx 5 minutes, shaking the pan often until the nuts are browned. Remove and set aside.
4. Next, place the sliced halloumi onto the heated pan (no oil). Heat for less than 5 mins each side until browned. Remove from the pan and set aside.
5. Your couscous should be ready once these steps are done. Remove the cling film or plate and use a fork to fluff up the grains.
6. Rinse the lentils from the tin and measure out approx. a palm sized amount into a large bowl. Any remainder can be stored in the fridge in an airtight container for 3-5 days.
7. Add the rest of your ingredients on top of the lentils (the couscous, halloumi, lettuce, tomatoes and mango), add in the pesto and mix through.
8. Sprinkle the toasted pine nuts on top
9. Grab a fork and enjoy!
10. Any leftovers can be placed into an airtight container and stored in the fridge for up to 3 days
*If you are following a vegan diet, simply omit the halloumi, or , why not replace it with roasted spiced chickpeas or cooked tofu? If you are worried that halloumi is high in sodium and saturated fat, it should be okay when eaten in small quantities as part of a balanced and varied diet.
