Zesty Mediterranean Couscous Salad - 15/06/2024

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Lemon Herb Dressing:

• 6 tbsp olive oil
• 3 tbsp fresh lemon juice
• 1 tbsp red wine vinegar
• 1 tbsp Dijon mustard
• 1 clove garlic, minced
• 1 tsp dried oregano
• ½ tsp salt
• ½ tsp black pepper

For the Salad Base:

• 300g whole wheat couscous (50g per jar)
• 450ml boiling vegetable stock (to cook couscous)

For the Mediterranean Veggies:

• 1 can (400g) chickpeas, drained & rinsed
• 1 small cucumber, diced
• 1 red bell pepper, diced
• 1 small red onion, finely chopped
• 150g cherry tomatoes, halved
• 100g kalamata olives, sliced
• 6 tbsp chopped fresh parsley
• 6 tbsp crumbled feta cheese (optional, for topping)

For Layering in the Mason Jars:

Bottom Layer (Wet Ingredients):

• Divide the lemon herb dressing evenly between the jars (about 1 tbsp per jar).

Second Layer (Grain & Protein):

• Add 50g cooked couscous per jar.
• Add ⅙ of the chickpeas per jar.

Third Layer (Crunchy Veggies & Olives):

• Layer in diced cucumber, red bell pepper, red onion, cherry tomatoes, and kalamata olives.

Top Layer (Herbs & Cheese - Optional):

• Sprinkle with chopped fresh parsley and crumbled feta cheese (if using).

Instructions:

1. Prepare the Dressing:

   • In a bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, salt, and black pepper.
   • Divide evenly among the jars.

2. Cook the Couscous:

   • Place couscous in a bowl and pour boiling vegetable stock over it.
   • Cover and let sit for 5 minutes, then fluff with a fork.

3. Chop the Vegetables:

   • Dice cucumber, red bell pepper, red onion, and halve cherry tomatoes.
   • Slice the kalamata olives and chop fresh parsley.

4. Assemble the Mason Jars:

   • Bottom Layer: Add the lemon herb dressing.
   • Second Layer: Add the cooked couscous and chickpeas.
   • Third Layer: Layer in cucumber, red bell pepper, red onion, cherry tomatoes, and olives.
   • Top Layer: Sprinkle with fresh parsley and feta cheese (if using).

Storage & Serving:

• Vacuum seal the jars with the Perma Jar Vacuum Sealer to keep fresh.
• Store in the fridge until ready to eat.
• When ready to serve, shake the jar, pour into a bowl, and toss to combine.

Cooking Time:

⏱ 20 minutes total

Macronutrient Breakdown (Per Jar):

• Calories: ~420 kcal
• Protein: ~14g
• Carbohydrates: ~52g
• Fat: ~16g
• Fiber: ~9g

Average Cost Analysis (Per Jar, Based on UK Supermarkets)

• Olive Oil (1 tbsp): £0.10
• Lemon Juice (½ tbsp): £0.05
• Red Wine Vinegar (½ tbsp): £0.08
• Dijon Mustard (½ tsp): £0.05
• Garlic (⅙ clove): £0.03
• Whole Wheat Couscous (50g): £0.20
• Vegetable Stock (75ml): £0.05
• Chickpeas (⅙ can): £0.10
• Cucumber (⅙): £0.10
• Red Bell Pepper (⅙): £0.10
• Red Onion (⅙): £0.05
• Cherry Tomatoes (⅙ cup): £0.15
• Kalamata Olives (⅙ of 100g): £0.20
• Fresh Parsley (1 tbsp): £0.08
• Feta Cheese (optional, 1 tbsp): £0.12

💰 Total Cost per Jar: ~£1.40
💰 Total Cost for 6 Jars: ~£8.40