This vegetarian-friendly dish is ready in 20 minutes for an easy, nutritious, and flavorful weeknight dinner!
My sister follows a strict Mediterranean diet. She had some health problems a few years ago, and changing her eating habits really helped her recovery. So I’m always looking for dishes to serve when she comes over for dinner. This healthy Mediterranean couscous salad is perfect because we both like it!
I particularly like how fast and easy it is to put together. Whether it’s the main event or a side, it’s table-ready in 20 minutes flat. Couscous is basically a kitchen miracle that quietly steeps itself to fluffy readiness while I prep the other ingredients for this recipe. And those ingredients are all so fresh and vibrant! I love the crisp crunchiness of the cucumbers and onions alongside the juicy tomatoes. Every once in a while, a shred of basil adds a touch of mild spiciness, and a tidbit of feta adds salty tang. The dressing is light and bright to balance the sweet Italian spices. Altogether, this is a surprisingly satisfying salad.
It’s now my go-to for family potlucks, which I know makes my sister happy. But my brothers like it, too—so long as it’s topped with some grilled meat!
Is This Mediterranean Couscous Salad Healthy?
Yes, this salad is a nutritious and vibrant choice for a light meal or side dish. It is low in calories and fat while providing a good amount of fiber, protein, vitamins, and micronutrients. Whole wheat couscous offers complex carbs and fiber, especially when compared to regular couscous or white rice. The cucumber and tomatoes provide fiber, vitamin C, and antioxidants like lycopene, while the red onion adds crunch, fiber, beneficial plant compounds, and lots of flavor. Feta cheese brings in protein, calcium, and tangy flavor, and the lemon juice and vinegar add more vitamin C and bright acidity, which helps balance the flavors. The sugar adds sweetness to temper the acidity, but it’s a moderate amount that you can omit or replace with honey to make the dish even healthier.
For a gluten-free version, swap the couscous with cooked quinoa, millet, or gluten-free pasta. Make it vegan by skipping the feta or replacing it with a plant-based cheese alternative and adding this Roasted Chickpeas Recipe to boost the protein.
What Is Couscous?
Couscous has been a staple food in North Africa for nearly 2,000 years, particularly among the Berber people of Morocco and Algeria. Despite its grain-like appearance, couscous is actually a type of tiny pasta made from semolina flour and water, which are rolled together into small granules and then dried or steamed. The word couscous is believed to derive from the Berber word for “well rolled” or “well formed,” reflecting the traditional hand-rolling process.
Traditionally, couscous is made by sprinkling semolina with water and hand-rolling it into tiny pellets, which are then steamed multiple times in a special pot called a couscoussier. The base of the couscoussier contains a simmering stew of meat and vegetables, while the couscous steams above, absorbing the aromatic flavors rising from below. This method creates light, fluffy grains that are never mushy.
Couscous is typically served as a bed for hearty stews made from lamb, chicken, or vegetables, often garnished with fresh herbs or dried fruits. Most couscous sold in American grocery stores is pre-steamed and dried, making it quick to prepare by simply adding boiling water or broth and letting it sit, covered, for a few minutes before fluffing it with a fork.
How Do I Store Leftovers?
Store leftover Mediterranean couscous salad in an airtight container in the fridge for up to 4 days. Just give it a good stir to redistribute the dressing and refresh the flavors. To keep the salad really crisp and fresh, you could store the dressing separately and add it just before serving. I do not recommend freezing this salad, as it will make the couscous mushy and wilt the vegetables, resulting in an unappealing texture.
Serving Suggestions
Serve this healthy Mediterranean couscous salad with vegetarian-friendly mains, like Pumpkin Curry, Delicious Stuffed Butternut Squash, or this Easy Homemade Crock-Pot Vegetable Soup. For the omnivores, pair it with Turmeric Chicken, Broiled Pork Chops, or Salt And Pepper Shrimp.
Recipe
Ingredients
- 1 1/4 cups water
- 1 cup dry whole wheat couscous
- 1/2 cup red onion diced
- 1 cup cucumber diced
- 2 cup fresh tomatoes diced
- 1/4 cup white wine vinegar
- 4 teaspoons fresh lemon juice
- 2 tablespoons granulated sugar.
- 3/4 cup fat-free or light feta cheese
- 3 tablespoons Italian seasoning
- 3 tablespoons fresh basil roughly chopped
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 2 tablespoons balsamic vinegar
Instructions
- In a medium-sized pot, bring the water to a boil
- Add the couscous to the boiling water. Cover and remove from heat. Set aside.
- While your couscous sits, dice the red onion, cucumbers, and tomatoes.
- In a small bowl, whisk together the white wine vinegar and lemon juice. Warm the mixture in the microwave for 10-15 seconds.
- Add the sugar to the warm lemon juice mixture. Stir until dissolved. Set aside,
- Remove the lid from the pot and fluff the couscous with a fork. Transfer it to a large bowl.
- Add the chopped veggies, feta cheese, Italian seasoning, basil, and garlic powder to the couscous.
- Mix until everything is combined and the Italian seasoning has been dispersed evenly.
- Pour the lemon juice mixture over the couscous. Mix well.
- Season to taste with the salt and pepper.
- Drizzle balsamic vinegar over the the salad.
- Serve warm or chill and serve cold.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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