This Mediterranean Couscous Salad is the perfect dish for a light, healthy meal. The combination of fresh, crunchy vegetables with fluffy couscous and salty feta creates a mouthwatering balance of flavors. The lemon and red wine vinegar dressing gives it a tangy finish, and the olives add a touch of briny goodness.
Whether you’re looking for a quick lunch, a refreshing side dish, or a crowd-pleasing potluck contribution, this salad fits the bill. It’s easy to prepare, full of fresh ingredients, and will leave you feeling satisfied without the heaviness of more traditional dishes.
Full recipe:
Ingredients:
- 1 cup uncooked couscous
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup Kalamata olives, sliced
- 1/4 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Lemon wedges, for serving
Directions:
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Cook couscous according to package instructions, then fluff with a fork and let it cool.
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In a large bowl, combine cooled couscous, cherry tomatoes, cucumber, red onion, olives, feta, and parsley.
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In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
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Pour the dressing over the couscous mixture and toss to combine.
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Serve chilled with lemon wedges on the side.
Prep Time: 10 minutes | Cooking Time: 10 minutes | Total Time: 20 minutes
Kcal: 200 kcal | Servings: 4 servings
Health Benefits of Mediterranean Couscous Salad
This Mediterranean Couscous Salad isn’t just delicious—it’s also packed with nutritional benefits that can contribute to a healthy, balanced diet. Couscous, the base of the salad, is made from semolina wheat and provides a good source of fiber and protein. This grain is low in fat, and when combined with fresh vegetables, it becomes a powerhouse of vitamins and antioxidants. Tomatoes, cucumbers, and red onions are loaded with vitamins C and K, while olives offer healthy fats that support heart health. Feta cheese adds a boost of calcium and protein, making the salad even more satisfying.
The olive oil and red wine vinegar dressing adds healthy fats, which are essential for maintaining good cholesterol levels and keeping inflammation in check. Additionally, the fresh herbs like parsley bring a burst of flavor and provide additional antioxidants. Overall, this salad is an excellent option for anyone looking to eat clean, stay nourished, and indulge in a deliciously satisfying meal.
Why You’ll Love Mediterranean Couscous Salad
There are several reasons why you’ll fall in love with this Mediterranean Couscous Salad. First, it’s an incredibly easy dish to prepare, even for beginner cooks. The simplicity of the ingredients and the quick prep time make it an ideal dish for a busy weeknight or a last-minute gathering. Second, the salad is a crowd-pleaser. Its vibrant colors and fresh flavors appeal to a wide range of people, from those looking for vegetarian options to those seeking something light but filling. It’s also a great choice for anyone with gluten sensitivities, as couscous is typically a safe option when prepared in a gluten-free manner.
Another fantastic aspect of this salad is its flexibility. You can make it in advance and store it in the refrigerator for up to a couple of days, allowing the flavors to meld and develop further. This makes it a wonderful make-ahead meal or side dish for gatherings. Plus, it’s highly customizable: you can add grilled chicken, chickpeas, or roasted vegetables to make it even heartier. Whether you’re serving it as a main course or as a side, it’s an easy-to-make, delicious, and versatile option.
Ways to Customize Your Mediterranean Couscous Salad
One of the best things about this Mediterranean Couscous Salad is its versatility. While the base ingredients of couscous, vegetables, and feta are already perfect together, you can easily adapt the salad to suit your specific preferences or dietary needs. Here are a few ideas for customizing this dish:
Protein Additions: While the salad is delicious as is, you can add more protein to make it a more substantial meal. Grilled chicken, shrimp, or even lamb would all work beautifully in this salad. For a vegetarian version, you could add chickpeas or another type of legume. For a vegan version, simply omit the feta or substitute it with a plant-based cheese.
Add More Vegetables: While the recipe includes cucumber, tomato, and red onion, you could experiment with other Mediterranean vegetables such as bell peppers, artichoke hearts, or roasted zucchini. The salad is a great way to use up any leftover veggies you have in your fridge.
Fresh Herbs: If you love the fresh, aromatic flavor of herbs, consider adding fresh mint, oregano, or basil. These herbs are often found in Mediterranean dishes and will give your salad an extra burst of flavor.
Cheese Alternatives: If you’re not a fan of feta cheese or want to make the salad vegan, there are plenty of alternatives. Try using goat cheese, ricotta salata, or a vegan cheese alternative to suit your taste.
Different Grains: Although couscous is the traditional base for this salad, you can easily swap it for other grains such as quinoa, farro, or bulgur wheat for a different texture and flavor profile. Each of these grains is also nutritious and adds an interesting twist to the dish.
Serving Mediterranean Couscous Salad
Mediterranean Couscous Salad is incredibly versatile when it comes to serving. You can enjoy it as a light lunch or dinner, or serve it as a side dish at a barbecue or family gathering. The bright flavors and colorful presentation make it a perfect choice for a potluck or picnic. The salad pairs well with grilled meats, seafood, or even as a standalone vegetarian dish.
This salad is also a great option for meal prep. Because it keeps well in the refrigerator for a couple of days, you can prepare a big batch and enjoy it throughout the week. It’s a great addition to any lunchbox, as it’s both satisfying and easy to transport.
Mediterranean Couscous Salad for Special Diets
If you follow a specific diet or have dietary restrictions, this Mediterranean Couscous Salad is an excellent option because it can easily be adapted to various needs:
Gluten-Free: Couscous is typically made from wheat, which contains gluten. However, gluten-free couscous is available and can be substituted in this recipe. Alternatively, other gluten-free grains like quinoa or millet work just as well in this salad.
Vegetarian and Vegan Options: The Mediterranean Couscous Salad is already vegetarian, and with a simple swap of the feta cheese for a plant-based cheese or omission of the cheese altogether, it becomes a vegan-friendly dish. It’s a great meal option for anyone following a plant-based lifestyle.
Low-Carb Options: For those following a low-carb diet, this salad can be adapted by using cauliflower rice instead of couscous. Cauliflower rice is a low-carb alternative that mimics the texture of couscous and takes on the flavors of the dressing and vegetables beautifully.
Conclusion
Mediterranean Couscous Salad is a refreshing, healthy, and versatile dish that is sure to become a staple in your recipe collection. Whether you’re looking for a quick weeknight dinner, a crowd-pleasing party dish, or a light meal for warm weather, this salad has you covered. It’s full of fresh ingredients, packed with flavor, and easy to customize to suit your dietary preferences. The best part? It’s as delicious as it is nutritious. With its bright colors, Mediterranean flavors, and satisfying texture, this salad is the perfect choice for any occasion.
As you enjoy this Mediterranean-inspired dish, you’ll not only be nourishing your body but also celebrating the healthy and vibrant food culture of the Mediterranean. So, the next time you’re in need of a simple yet satisfying dish, reach for this Mediterranean Couscous Salad—you won’t regret it!