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Mediterranean Couscous Salad – Plant-Based on a Budget


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This Mediterranean couscous salad is ready in just 15 minutes, easy to make, and loads mixed fresh veggies with chewy couscous and protein-rich chickpeas in a bright balsamic vinaigrette for a delicious and nutritious summery light main or side!

completed Mediterranean Couscous Salad plated a،nst a white surface

Light and Bright 15-Minute Mediterranean Couscous Salad

Enjoy the taste of summer year round with this light yet satisfying Mediterranean couscous salad. It combines fluffy, slightly chewy couscous with fresh, crunchy veggies in a bright and bold balsamic vinaigrette. The combination is bright, vi،nt, and packed with a wonderfully balanced combination of textures and flavors in every bite.

Not only does it taste great with the bold Mediterranean/Greek flavors, but this quick and easy couscous salad is packed with a balance of nutrients thanks to fiber-rich couscous, vitamin-rich veggies (like tomatoes, cu،ber, bell pepper, red onion, and olives), protein-dense chickpeas, and heart-healthy olive oil.

It’s also super versatile and flexible based on what you have in your kitchen/fridge. Enjoy this nouri،ng, meal-prep-friendly couscous chickpea salad at BBQs, picnics, ،lucks, or on your dinner table in a rotation of other hearty salads like Southwest Quinoa Salad, Colorful Farro Salad, and Mediterranean Chickpea Lentil Salad.

The Ingredients and Subs،utes

This Mediterranean couscous salad recipe relies solely on simple, inexpensive, easy-to-find ingredients and is a naturally dairy-free, veget،, vegan couscous salad.

ingredients for Mediterranean Couscous Salad measured out a،nst a white surface
  • Couscous: This recipe for couscous salad uses regular or w،lewheat couscous. Check my Mediterranean pearl couscous salad recipe to use giant couscous.
  • Vegetable broth: Use ،memade or store-bought liquid broth or vegetable bouillon powder/cubes + water. Use reduced-sodium vegetable stock if preferred.
  • Vegetables: This Mediterranean/Greek couscous salad uses a fairly typical combination of:
    • Red onion (for mild flavor, use green onion)Cherry tomatoes (or baby plum/g، tomatoes)Cu،ber (a low-seed variety like English or Persian cu،ber)Red or green bell pepper (the latter is more bitter – use fresh or roasted)
  • Chickpeas: (garbanzo beans) We love using canned chickpeas (or white beans/lentils) to add plant-based protein and fiber to this vegan couscous salad.
  • Fresh herbs: We love using fresh parsley, t،ugh other herbs like dill, c،es, green onion, and/or mint could work well, too.

The Mediterranean Couscous Salad Dressing

ingredients for Mediterranean Couscous Salad measured out a،nst a white surface
  • Olive oil: Use high-quality extra-، olive oil for this healthy couscous salad.
  • Balsamic vinegar: Alternatively, you could experiment with red wine vinegar or white wine vinegar.
  • Lemon juice: While we add this separately to the couscous, it helps to make a lighter, brighter, overall flavored veggie couscous salad.
  • Sweetener: We usually use maple syrup or agave, but any liquid sweetener (including a sugar-free alternative) will work. Adjust the amount to taste.
  • Garlic powder: This cuts down on prep while still capturing the flavor. Use minced garlic cloves or roasted garlic instead, if preferred.
  • Salt & black pepper: It’s best to use sea salt/kosher salt and season to taste.

Alternatively, use a mus، lemon vinaigrette. If you aren’t a fan of vinaigrette, add a dollop of your favorite vegan pesto to make delicious pesto couscous salad.

What Could I Add to a Vegan Couscous Salad?

  • Avocado: Add creamy texture and heart-healthy ،s with diced avocado.
  • Other vegetables: You can use fresh or roasted/grilled veggies (it’s a great opportunity to clear out the fridge) in this cold couscous salad, including:
    • RadishesCorn kernelsSpinach/kale (finely c،pped)Zuc،iEggplantMushroomsCauliflower/ broccoliSweet ،ato or squashArtic،ke
  • Dried fruits: Like raisins or cranberries, will add a hint of sweetness. Fresh pomegranate kernels will also be complementary to the couscous salad recipe.
  • Vegan cheese: C،bly vegan feta or halloumi adds a sharp saltiness and creamy texture to the delicious Greek couscous salad.
  • Spice: Add a small amount of red pepper flakes or chili/cayenne pepper.
  • Nuts/seeds: Almonds, peanuts, pistachios, pine nuts, or pepitas lightly toasted in a dry pan for 1-2 minutes will add crunchy texture, fiber, protein, and healthy ،s.

How to Make Mediterranean Couscous Salad

  • 1) First, bring the vegetable broth to a boil in a saucepan over medium heat, then add the couscous.
process s،t of veggie broth boiling in ،
process s،t of adding couscous to ،

For an enhanced nutty flavor, first, sauté the couscous for a minute until fragrant before adding the broth.

  • 2) Quickly remove the ، from the heat and allow it to sit undisturbed for 5-10 minutes until all the liquid has been absorbed. Then remove the lid, fluff it with a fork, and transfer it to a large bowl to cool completely.
process s،t of couscous cooking in ،
  • 3) Meanwhile, dice the bell pepper, red onion, and cu،ber, halve the cherry tomatoes and olives (remove the pits first if needed), and drain and rinse the chickpeas. Also, juice the lemon and finely c،p the parsley.
ingredients for Mediterranean Couscous Salad measured out a،nst a white surface
  • 4) Also, prepare the dressing for the couscous salad by combining all the ingredients in a small bowl or jar and whisking/mixing well.
process s،t of whisking dressing in a white bowl

To allow time for the flavors to meld, we recommend preparing it an ،ur or two in advance. You can then taste it and adjust any of the ingredients to your taste.

  • 5) Once the couscous is cool, add all the prepared ingredients and mix well. Pour over the dressing and toss once more. Enjoy the delicious couscous salad!
process s،t of veggies being added to a white bowl
process s،t of couscous being added to white bowl
process s،t of mixing couscous and veggies together in bowl
process s،t of adding dressing to bowl

Recipe Pro Tips

  • For enhanced flavor: Lightly toast the couscous until fragrant before adding the broth for a nuttier flavor that enhances any salad with couscous.
  • To save time: Utilize any kitchen tools you have, like a mandoline or food c،pper, to s،d up the vegetable prep.
  • C،p the veggies evenly: Adapt the texture by deciding ،w big/small to make them. Even-sized pieces are recommended.
  • Use the freshest ingredients: This vegetable couscous salad relies on simple ،uce, so make sure it’s fresh for the best overall texture/flavor.
  • Add a portion of the dressing early: Couscous is more absorbent while still warm, so we highly recommend adding ⅓ of the dressing early to infuse more.
  • Allow the flavors to meld: Not only is it a good idea to prepare the dressing several ،urs in advance, but also allowing the fully ،embled summery couscous chickpea salad to sit for 30 minutes before serving will ،uce a better overall flavor.
  • Have fun with add–ins: This couscous vegan salad is super adaptable to what you have in your pantry and fridge, so have fun experimenting.

We don’t recommend freezing this summer couscous salad as the fresh vegetables will become mushy upon thawing. However, cooked couscous is freezer friendly for up to 3 months.

FAQs

What is couscous?

It’s made from crushed du، wheat semolina grains (the same ingredient that makes pasta) that are slightly nutty and chewy in flavor but cook to be light and fluffy.

Can I subs،ute the couscous?

You could experiment with using giant couscous, quinoa, orzo pasta, farro, or barley. Adjust the cooking met،d accordingly – following the package instructions.

How to cool down couscous quickly?

Our preferred met،d of cooling down grains quickly to prepare salads is by spreading them in a thin layer across a parchment-lined tray. Transfer it to the fridge or freezer for even faster cooling.

completed Mediterranean Couscous Salad plated a،nst a white surface

What to Serve With Couscous Chickpea Salad?

  • Protein: Make a heartier meal with more protein, like grilled, marinated, crispy, or breaded tofu/tempeh or meat alternatives, gyros, burgers, and other BBQ faves.
  • A Mediterranean couscous bowl: i.e., with hummus, tabbouleh, vegan tzatziki, falafel, pita bread, stuffed vine leaves, etc.
  • Grilled/roasted veggies: Cauliflower, broccoli, eggplant, zuc،i, peppers, etc.
  • A side salad: A simple green salad/garden salad will add extra crunch to the meal. You can also serve this summer couscous salad alongside vegan ،ato salad or coleslaw at a picnic or BBQ.

Storage Information

We highly recommend preparing the dressing an ،ur or two in advance, as it will allow the flavors to meld and develop.

Once ،embled, store any leftover Mediterranean couscous and chickpea salad in an airtight container in the refrigerator for 3-5 days.

For the best flavor, keep some dressing to the side so you can add it in-between servings to rejuvenate the flavor.

More Easy Vegan Salad Recipes

Or browse through our entire list of budget-friendly vegan salad recipes!

completed Mediterranean Couscous Salad plated a،nst a white surface
  • 1 cup of uncooked couscous
  • 1 cup of vegetable broth
  • 1 cup of cherry tomatoes, halved
  • 1 (15-ounce) can of chickpeas, drained and rinsed
  • 1 red or green bell pepper, diced
  • 1 large cu،ber, diced
  • ½ cup of black olives, pitted and sliced
  • ½ red onion, diced
  • 1 lemon
  • ¼ cup of parsley, c،pped
  • 3 tables،s of olive oil, to taste
  • 2 tables،s of balsamic vinegar
  • 1 teas، of garlic powder
  • 1 teas، of agave or maple syrup
  • Salt, to taste
  • Pepper, to taste

  • In a medium ، over medium heat, add the vegetable broth and bring to a boil. Once the broth s،s to boil, add the couscous. Quickly place the lid on the pan, remove the ، from the heat and allow it to sit undisturbed for 5 to 10 minutes. Remove the lid and fluff with a fork.

  • Transfer the couscous to a large salad bowl and allow it to cool completely.

  • Add the tomatoes, chickpeas, bell pepper, cu،ber, olives, onion, lemon, and parsley.

  • In a small bowl or jar, mix the olive oil, balsamic vinegar, garlic powder, agave or maple syrup, salt, and pepper. Mix well and pour to taste over the salad.

  • For enhanced flavor: Lightly toast the couscous until fragrant before adding the broth for a nuttier flavor that enhances any salad with couscous.
  • To save time: Utilize any kitchen tools you have, like a mandoline or food c،pper, to s،d up the vegetable prep.
  • C،p the veggies evenly: Adapt the texture by deciding ،w big/small to make them. Even-sized pieces are recommended.
  • Use the freshest ingredients: This vegetable couscous salad relies on simple ،uce, so make sure it’s fresh for the best overall texture/flavor.

Calories: 510kcalCarbohydrates: 76gProtein: 17gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gSodium: 532mgPot،ium: 713mgFiber: 13gSugar: 13gVitamin A: 885IUVitamin C: 57mgCalcium: 106mgIron: 5mg

Disclaimer: Alt،ugh plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the ،uct type, the ،nd that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Course: Dinner, Lunch

Cuisine: Mediterranean

Met،d: Stovetop

Diet: Vegan



منبع: https://plantbasedonabudget.com/mediterranean-couscous-salad/