Pumpkin and Couscous Salad
This pumpkin and couscous salad only takes a handful of ingredients to whip up, and it’s a perfect healthy work lunch meal-prep recipe! The flavours work together so well, it's so satisfying and will keep you happy and full for hours.
Equipment
- 2 Meal-Prep Jars or containers
Ingredients
- 500 g Chopped Pumpkin
- 1 Red Onion
- 100 g Dry Couscous
- 240 g Cooked Chickpeas* 1 tin, drained and rinsed
- 50 g Feta
- 20 g Pumpkin Seeds
- 40 g Rocket
Instructions
method 1: meal prep jars
- Preheat oven to 190℃ / 375℉ / 170℃ fan.
- Peel and chop your pumpkin and red onion. Spread out in a large baking tray, drizzle with olive oil and sprinkle on some salt. Roast for 45-50 or longer if you want it crispy.
- Divide everything between your jars: start with dry couscous at the bottom, add some salt and seasonings if you like, followed by the roasted vegetables, cooked chickpeas, feta, pumpkin seeds and rocket on top.
- Cover and refrigerate till before serving.
- To serve: add 1/3 cup boiling water into the jar, cover and leave for 5 minutes before mixing it all together.
method 2: mixed salad
- Preheat oven to 190℃ / 375℉ / 170℃ fan.
- Peel and chop your pumpkin and red onion. Spread out in a large baking tray, drizzle with olive oil and sprinkle on some salt. Roast for 45-50 or longer if you want it crispy.
- Add couscous and seasonings to a bowl. Add 180ml boiling water and leave for 5-10 minutes until all the water has been soaked up.
- Add the rest of the ingredients to the couscous and mix it all up.
- Serve right away or store in air-tight containers.
Video
Notes
This recipe serves two large main-meal portions or 4-6 as a side salad.
If you're cooking your own chickpeas: You need around 240g cooked chickpeas, so if you cook around 120g dry chickpeas, this should be perfect!
MEASUREMENTS:
I always recommend using a kitchen weighing scale and using weighted measurements. This will result in a more accurate process and your salad will come out perfectly. TAKE IT UP A NOTCH
I always recommend using a kitchen weighing scale and using weighted measurements. This will result in a more accurate process and your salad will come out perfectly. TAKE IT UP A NOTCH
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- Add Seasoning: A bit of salt and pepper will elevate all the flavors beautifully. You can also add a squeeze of lemon for a zesty touch.
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- Add Herbs: Whether dried or fresh, herbs are always a great addition to any salad!
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- Switch up the Veg: This pumpkin and couscous salad works really well with any roasted vegetable: try butternut, zucchini, mushrooms etc.
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- Switch up the Greens: If you're not a fan of rocket you can use some baby spinach instead!
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- Switch up the Grain: You can use fine Bulgur Wheat (which cooks similarly to couscous) or any other grain - just know that you will have to cook the grain instead of adding it uncooked to a jar.
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- Extra Protein: If you’re not vegetarian, you can add some cooked, shredded chicken.
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- Mix Up Your Beans: You can experiment with different beans in this salad; butterbeans and cannellini beans work very well!
Nutrition
Nutrition Facts
Pumpkin and Couscous Salad
Serving Size
1 serving
Amount per Serving
Calories
519
% Daily Value*
Fat
13.5
g
21
%
Carbohydrates
42.6
g
14
%
Protein
18.6
g
37
%
* Percent Daily Values are based on a 2000 calorie diet.
Did you make this?Leave a rating & leave some feedback in the comments section below! You can also tag me on Instagram @Nourishing.Niki and use the #NourishingNiki