Serves = 2
100g (1/2 cup) cous cous
1 cup baby spinach
1 red onion
70g tinned black beans
70g tinned corn
1 tomato
½ cucumber
1 avocado
190g tinned tuna in spring water
1 tbsp sunflower seeds
2 tsp lemon juice
2 tsp olive oil
Alternative Gear
Ingredients
It’s this easy
- Boil the kettle and place cous cous and ¾ cup boiling water in a large container/bowl (allowing enough space for the cous cous to double in volume)
- Cover with the container lid or a plate and leave for 5-10 minutes or until the cous cous is soft and water has been absorbed
- Dice the red onion, tomato, cucumber and avocado
- Drain the black beans, corn, and tuna
- Stir/separate the cous cous with a fork, ensuring it does not become clumpy (ie fluff the cous cous)
- Add the lemon juice and olive oil to the cous cous and stir through
- To serve, place half of each ingredient in each bowl, starting with the cous cous, then the fresh vegetables, tuna, black beans, corn, and sprinkling the sunflower seeds on top
Tweaks
- Include any of your favourite vegetables and herbs (e.g. capsicum, carrot, coriander)
- Can use chickpeas or kidney beans instead of black beans and corn
- Swap out the tuna for boiled eggs, chicken or beef
- Substitute the cous cous for another grain of choice (e.g. brown rice or quinoa)
- Add our hummus or herby yoghurt sauce
Notes
Nutrition information (per serve):
- Energy (2440kJ)
- Protein (42.0g)
- Total fat (18.2g)
- Saturated fat (2.9g)
- Carbohydrate (56.9g); Starch (48.3g), Sugars (8.6g), Added sugars (0g), Free Sugars (0g)
- Dietary fibre (14.6g)
- Sodium (434mg)
- Calcium (109mg)
- Iron (4.3mg)
