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Eat well

Carroty couscous salad

This delicious and colourful salad can help you towards your 5-a-day.

Carroty couscous salad

Meal type: Main meal, Salad, Side dish

Serves: 2

Preparation time: 5 minutes

Cooking time: 5 minutes

  1. Put 3 teaspoons of the olive oil, the orange juice and black pepper into a small bowl or cup; whisk together until well mixed. Set aside.
  2. Put couscous into a heatproof bowl. Pour over boiling stock; stir. Cover with cling film; set aside for about 6 minutes (or according to packet instructions), until stock has been absorbed and couscous is tender. Fluff up couscous with a fork.
  3. Meanwhile, heat remaining 2 teaspoons olive oil in a small, non-stick frying pan or non-stick saucepan. Add chilli; sauté over a medium heat for 1 minute. Add cumin; sauté for 30 seconds. Add carrots and spring onions; sauté for 3–4 minutes or until softened slightly, stirring frequently. Remove from heat.
  4. Add carrot mixture to couscous; mix well using two forks. Add cherry tomatoes and sugar snap peas, along with orange dressing (give it a quick whisk first) and coriander; toss together to mix. Serve warm on its own or with a mixed leaf side salad.

Cook's tip

  • Different brands of couscous may require different quantities of boiling stock and different soaking times, so using 100g (3½ oz) couscous, follow the ratio of couscous to stock and soaking time given on your couscous packet.

Nutritional Information

Each Portion Contains:

Energy 1319kJ 314kcal 16%
Carbs 41.8g -
Fat 9.6g Low 14%
Saturates 1.4g Low 7%
Sugar 12.6g Low 14%
Salt 0.4g Low 7%

% = an adult's reference intake

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Ingredients

5 tsp olive oil

4 tsp fresh orange juice

Freshly ground black pepper, to taste

100g (3½oz) wholewheat couscous (see Cook's tip)

About 150ml (¼ pint) boiling homemade or reduced-salt vegetable stock (see Cook's tip)

1 small fresh red chilli, deseeded and finely chopped

1 tsp ground cumin

2 carrots (about 225g/8oz total unprepared weight), peeled and coarsely grated

4 spring onions, chopped

115g (4oz) cherry tomatoes (about 10 cherry tomatoes), halved

55g (2oz) sugar snap peas, trimmed and chopped

1 tbsp finely chopped fresh coriander