lemon herb tuna couscous salad in a jar
Made with loads of fresh vegetables and herbs, this lemon herb tuna couscous salad in a jar is the perfect meal prep.
Servings: 1
Calories: 754kcal
Ingredients
- 1 3 oz can tuna Wild Planet Skipjack Tuna with Cumin and Jalapeno, about ¼ cup of tuna)
- ¼ c Israeli couscous dry
- ¾ c chicken bone broth or water
- 2 tablespoon Pomegranate seeds
- ⅛ of a red onion diced
- 1 tablespoon Pistachios rough chopped
- ½ lemon (juice from it) or 1 tablespoon lemon juice
- 2 tablespoon Parsley finely chopped
- 1 tablespoon Mint finely chopped
- 3 tablespoon Avocado oil or olive oil
- Pinch of salt taste and adjust as needed
Instructions
- Make the couscous by bringing a pot of ¾ c chicken bone broth to a boil and add the ¼ c Israeli couscous. Cover and let simmer for about 8 minutes then strain off an excess liquid. un the pearls under cold water to cool them quickly.While it cooks, chop everything.
- To a large 0.5 liter jar (or bigger) add the 3 tablespoon Avocado oil, ½ lemon (juice from it), and Pinch of salt and mix well. Then layer the other ingredients in this order: 1 3 oz can tuna, 2 tablespoon Parsley, 1 tablespoon Mint, 2 tablespoon Pomegranate seeds, ⅛ of a red onion, and 1 tablespoon Pistachios. Finally top with cooled couscous, cover, and store in the fridge until ready to eat.See notes for tips of meal prepping and ttraveling with the salad.
- Eiter mix everything in the jar just before eating or dump it out into a bowl.
Video
Notes
If you are going to be traveling with the salad and can't keep it super cold, I would keep the tuna in the can. This alleviates the need to keep it chilled at a certain temperature.
Notes & subs:
- Tuna options: I used a 3 oz jar of jalapeno and cumin tuna but you can use any type of tuna you have and just aim for about a ¼ cup of tuna in each jar.
- Pomegranate ---> other fruit: You can use craisins or golden raisins in place of these seeds. Or just leave them out.
a note about vegetables
The key to this pasta salad is that there aren't water packed veggies to get soggy or to dilute the dressing. While you can get creative with the mix-ins, try to avoid vegetables like cucumbers or bell peppers that have a lot of water. These will make the salad soggy and it will go bad faster. These jars can be stored in the fridge for up to 1 week. You make them, store them, and eat them all from the same jars! Winner winner!Nutrition
Calories: 754kcal | Carbohydrates: 47g | Protein: 36g | Fat: 48g | Saturated Fat: 6g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 32g | Cholesterol: 61mg | Sodium: 414mg | Potassium: 613mg | Fiber: 5g | Sugar: 8g | Vitamin A: 1015IU | Vitamin C: 17mg | Calcium: 78mg | Iron: 4mg