Mediterranean Couscous Salad
A light and refreshing Mediterranean Couscous Salad packed with chickpeas, fresh vegetables, and a tangy olive oil-lemon dressing. Quick to prepare, high in plant-based protein and fiber, and perfect for meal prep or a satisfying lunch.
Equipment
- 1 small pot
- 1 large mixing bowl
- 1 small bowl or measuring cup
- Strainer
Ingredients
For the Salad:
- 2 cups pearled couscous uncooked
- 1 can 15 oz chickpeas, drained and rinsed
- 1 cup cucumber diced (about 1 medium)
- 1 cup red bell pepper diced (about 1 small)
- 1 pint cherry tomatoes halved
- ¾ cup red onion finely chopped
- ¼ cup fresh parsley finely chopped
- ½ cup vegan feta cheese crumbled (optional)
For the Dressing:
- ¼ cup extra virgin olive oil
- 2 tbsp lemon juice
- 2 tbsp red wine vinegar
- 1 tsp Dijon mustard
- ½ tsp dried oregano
- Pinch of fine sea salt
Instructions
- Prepare the Couscous: Bring a small pot of water to a gentle boil over medium-high heat. Once the water reaches a rolling boil, carefully add the pearled couscous. Stir briefly to prevent sticking, then reduce the heat slightly. Cook according to the package instructions—typically about 12–15 minutes—until the couscous grains are tender yet slightly firm to the bite. Once cooked, drain any excess water using a fine mesh strainer. Rinse the couscous under cool running water to stop the cooking process and to cool it down for the salad. Allow it to drain completely while you prepare the other ingredients.
- Prep the Fresh Vegetables: While the couscous is cooking, gather your fresh vegetables. Start by dicing the cucumber into small, bite-sized cubes, then do the same with the red bell pepper. Slice the cherry tomatoes in half, ensuring uniform size for an even presentation. Finely chop the red onion and parsley. As you chop, try to keep the pieces consistent for better texture and flavor distribution in every bite. Place all the chopped vegetables in a large mixing bowl and set aside.
- Add the Chickpeas: Drain and rinse the canned chickpeas thoroughly under cold water to remove excess sodium and preserve their natural flavor. Add the chickpeas to the bowl with the chopped vegetables. Gently stir them together, ensuring the chickpeas are evenly distributed among the fresh vegetables. This adds a hearty, protein-rich element to the salad that balances the lightness of the couscous.
- Combine the Couscous with Vegetables: Once the couscous has cooled, gently fluff it with a fork to separate the grains. Add the couscous to the bowl of vegetables and chickpeas. Using a large spoon or spatula, carefully fold the couscous into the vegetables, taking care not to mash the grains. Aim for an even distribution of couscous, chickpeas, and vegetables so every bite contains a mix of all ingredients.
- Prepare the Dressing: In a small bowl or measuring cup, combine the extra virgin olive oil, fresh lemon juice, red wine vinegar, Dijon mustard, dried oregano, and a pinch of fine sea salt. Whisk vigorously until the dressing becomes well-emulsified and slightly thickened. This tangy, flavorful dressing will coat the couscous and vegetables evenly, enhancing the natural flavors of the ingredients.
- Dress the Salad: Pour the freshly prepared dressing over the couscous and vegetable mixture. Using a large spoon, fold the salad gently but thoroughly to ensure every grain of couscous and piece of vegetable is coated with the dressing. Take your time with this step—properly mixing the salad will bring out the flavors and aromas in every bite.
- Add the Vegan Feta (Optional): If using vegan feta cheese, sprinkle it over the top of the dressed salad. Gently fold it in to combine, being careful not to break the delicate crumbles. The feta adds a creamy, tangy layer of flavor that perfectly complements the bright vegetables and zesty dressing.
- Serve or Store: Your Mediterranean Couscous Salad is now ready to enjoy immediately as a satisfying lunch, side dish, or light dinner. Alternatively, transfer the salad to an airtight container and store it in the refrigerator for up to 5 days. The flavors will continue to meld over time, making it an excellent option for meal prep or quick grab-and-go meals. Before serving from the fridge, give the salad a gentle stir to redistribute the dressing.
Notes
- This recipe serves 4 large portions but can easily be divided into smaller servings for meal prep or family-style dining.
- Nutrition values may vary depending on the brands of couscous, chickpeas, or vegan feta used.
- Pearled couscous is preferred for its slightly chewy texture, but you can substitute with Israeli couscous if desired.
- The salad tastes best when served slightly chilled or at room temperature.
- Dressing can be adjusted to taste: add more lemon juice for tanginess or a touch of maple syrup for subtle sweetness.
