Wholefood Tuesday
A packet of cooked beetroot turns a bowl of couscous into a proper lunch. Add cucumber, salty feta and warm toasted seeds while the grains soak. It takes 20 minutes, uses one small pan and leaves enough for lunch tomorrow.
Lunch for four
Beetroot, feta & couscous with toasted seeds
Use plain ready-cooked beetroot, not raw or pickled, and fine wholemeal couscous rather than giant couscous. You’ll need a kettle, a large heatproof bowl, a plate to cover it and a small frying pan.
Ingredients
- 250g wholemeal couscous
- 300ml freshly boiled water, or the amount specified on your couscous pack
- 50g omega four seed mix
- 1 tsp cumin seeds
- 400g plain ready-cooked beetroot, drained and cut into bite-sized wedges
- ½ large cucumber, diced
- 2 tbsp extra virgin olive oil
- 1 lemon, juiced (use 2 tbsp juice to start)
- 200g feta, crumbled
Method
- Soak the couscousPut the couscous in the heatproof bowl. Pour over the freshly boiled water, stir once and cover with a plate. Leave for 6–8 minutes, or follow the pack instructions, until the water is absorbed and the grains are tender. If still firm, stir in a splash more boiling water and cover for another 2 minutes.
- Toast the seedsWhile the couscous soaks, put the seed mix in a dry frying pan over a medium-low heat. Stir for 2–3 minutes until fragrant and lightly coloured. Add the cumin seeds for the final 30 seconds, then tip everything onto a plate so it stops cooking.
- Prepare the vegetables and dressingCut the beetroot and cucumber. Mix the olive oil with 2 tablespoons of lemon juice in a small bowl. Crumble the feta. The beetroot and feta are already ready to eat, so there’s no further cooking.
- Toss and serveFluff the couscous with a fork, then stir through the dressing and cucumber. Fold in the beetroot and half the feta gently; a little pink staining is welcome. Taste and add more lemon juice if you like. Divide between four bowls and scatter over the remaining feta and toasted seeds.
Make it your way
For a dairy-free version, use a plant-based feta alternative and check its allergen label. For a simpler lunch, leave out the cumin: the toasted seed mix still gives plenty of crunch. Keep the beetroot in larger wedges if you prefer the couscous to stay mostly golden.
Pack tomorrow’s lunch
Cool any extra couscous promptly, then refrigerate the salad in a covered container within two hours. Eat within two days and keep chilled until serving. Pack the toasted seeds separately so they stay crisp, then scatter them over just before eating.
Shop the ingredients
Four cupboard staples
These packs cover the couscous, seed mix, cumin and olive oil. Pick up plain cooked beetroot, cucumber, a fresh lemon and feta separately. You’ll use only part of each pantry pack for this recipe.
Organic Wholemeal Couscous
Organic Omega Four Seed Mix
Infinity Foods Organic Cumin Seed (Jeera)
Organico Organic Extra Virgin Olive Oil
Adds one full pack of each orderable product, not the recipe quantities. Change quantities in your basket.