Rainbow jar salad recipe
Every kid will love their rainbow lunch full to the brim with salad, vegetables, couscous and a soft cheese dressing. If you are in a rush then these rainbow salads are just as beautiful all thrown together in a bowl and tossed with the dressing to coat.
See method- Serves 2
- 20 mins to prepare and 5 mins to cook
- 341 calories / serving
Ingredients
- 100g fine beans
- 110g sachet roasted vegetable couscous
- 1 carrot, coarsely grated
- ¼ iceberg lettuce, finely shredded
- 100g sweetcorn from a 325g tin, drained
- 100g cherry tomatoes, finely chopped
- 1/3 cucumber, finely diced
- 50g pitted black olives, finely sliced
- 50g 50% less fat soft cheese
- 1 tsp lemon juice
- 1 tbsp finely chopped fresh flat-leaf parsley leaves
Each serving contains
- Energy
- 1435kJ 341.0kcal
- Fat
- 10g
- Saturates
- 3g
- Salt
- 1.4g
- Sugars
- 19g
of the Reference intake
Carbohydrate 45.5gProtein 15.2gFibre 10.7g
Method
- Steam the fine beans for 5 mins. Cool slightly before finely chopping.
- Empty the couscous pack into a medium bowl and pour over 170ml boiling water, stir well and leave to stand for 5 mins. Fluff with a fork to separate.
- Divide the couscous between 2 large jars or pint glasses and press down with the back of a spoon. Layer up each glass with beans, red pepper, carrot, lettuce, sweetcorn, tomatoes, cucumber and black olives.
- To make a dressing, combine the soft cheese, lemon juice, parsley and 2 tsp cold water. Stir to combine and serve with the rainbow salads and the bread rolls.
- See more Healthy recipes for kids
Cooking for children
There are no reference intakes for children and all of these recipes are based on recommendations for an adult woman's portion size. In children of different ages, there is variation in their energy (calorie) requirements and nutrient recommendations. If you are interested in which portion size is best for your child, you can visit the School Food Standards.
