Jamie Oliver’s Chopped Charred Veg Salad Couscous, Wraps, Feta, Mint Nuts and Seeds
Mix up your midweek meals with this colourful charred salad from Jamie Oliver's Super Food Family Classics. With 4 portions of veg per serving, it's a perfect family meal.
From the book
Super Food Family Classics
Super food packed recipes the whole family will love
Recipes to get the kids happily eating more nutrients
Healthy versions of your favourite family meal
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Introduction
Although feta cheese is a high-fat ingredient, using it in small amounts like I’ve done here can be healthy, giving us a source of chloride, which in turn helps us digest the food we eat
Get outside In the warmer months, seize the opportunity to cook your veg on the barbecue to give extra smokiness and flavour – delicious!
1 hour to make.
Ingredients
| 50g | blanched hazelnuts |
| 25g | sunflower and sesame seeds |
| 1/4 tsp each | fennel seeds, cumin seeds, dried red chilli flakes, dried oregano |
| 2 | mixed-colour courgettes |
| 2 | mixed-colour peppers |
| 2 | ripe beef tomatoes |
| 2 | red onions |
| 1 | large aubergine |
| 100g | wholewheat couscous |
| 1 | lemon |
| 1 tbsp | cider vinegar |
| extra virgin olive oil | |
| 1 bunch | of fresh mint (30g) |
| 4 | wholewheat tortilla wraps |
| 4 tbsp | Greek yoghurt |
| 50g | feta cheese |
Method
Start by toasting the nuts, all the seeds, the chilli flakes and oregano in your widest pan on a medium-high heat until smelling fantastic. Tip into a pestle and mortar and roughly crush, returning the empty pan to the heat. Put the whole courgettes, peppers, tomatoes, peeled onions and the aubergine into the dry pan (use two pans, if you need to). Blacken and char all over, turning regularly and removing to a large bowl as each veg is done. Meanwhile, put the couscous into a bowl and finely grate over the lemon zest. Just cover with boiling kettle water, then pop a plate on top and leave to fluff up.
Once cool enough to handle, pull off any large bits of blackened veg skin that come away easily, but don’t stress too much about getting it all. Deseed the peppers, then chop all the veg into bite-sized chunks, returning to the bowl as you go, along with any lovely juices. Dress with the lemon juice, vinegar, 2 tablespoons of oil and a pinch of sea salt and black pepper. Pick, finely chop and add the mint leaves (saving the pretty ones for garnish), then toss well.
Warm the tortilla wraps in a dry frying pan for just 30 seconds. Pour a little of the veg dressing over the couscous, fluff up and divide between your plates with the veg, yoghurt, crumbled feta, the nut mixture and reserved mint leaves. Delicious with a drizzle of chilli sauce.
Calories 568kcal – Fat 25.3g – Sat Fat 6g – Protein 20.7g – Carbs 64.2g – Sugar 17.4g – Salt 1.5g – Fibre 20.7g – 4 Portions Veg & Fruit
Super Food Family Classics by Jamie Oliver is published by Penguin Random House
ⓒ Jamie Oliver Enterprises Limited (2016 Super Food Family Classics) Photographer: Jamie Oliver
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