Healthy Mediterranean Couscous Salad
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A quick and easy, healthy Mediterranean couscous salad featuring lots of bright, fresh vegetables. A great recipe to feed a crowd!
![Mediterranean Couscous Salad - A quick, easy and healthy salad that is always a crowd pleaser! | Food Faith Fitness| #salad #recipe #couscous](https://www.foodfaithfitness.com/wp-content/uploads/2014/06/TK-1.jpg)
This post is brought to you by: I AM REALLY REALLY LAZY.
So, this couscous salad? It was one of the first posts ever here on FFF. And, you know what? (yes, lots of questions today) I still eat it ALL THE TIME. Since a lot of you weren’t around back in the beginning of FFF, I decided to update the photos and bring it back for your taste buds to enjoy.
I do love a grain-based salad, but there’s something just so fresh and inviting about this Mediterranean couscous salad. I serve it every chance I get (I even brought some with me to bible study).
![Mediterranean Couscous Salad - A quick, easy and healthy salad that is always a crowd pleaser! | Food Faith Fitness| #salad #recipe #couscous](https://www.foodfaithfitness.com/wp-content/uploads/2014/07/Mediterranean-Couscous-Salad-4d.jpg)
Why You Will Love This Recipe
- It is healthy. See below how/why it’s healthy (and how it can be even healthier!).
- It’s an all-year-round dish. Heading to a barbecue? Yup, it works. Want to serve it next to grilled salmon for a fancy weekend meal? It works there, too.
- It can be altered to suit your mood and taste buds. I have also included some suggestions for how you can do this.
- Lots of vegetables and spices give this Mediterranean couscous salad a real kick.
Is this couscous salad healthy?
This salad contains a multitude of vegetables and spices, which contain vitamins, minerals, and antioxidants. Couscous, when compared to rice, is a healthy alternative, especially the whole wheat variety (though not as healthy as, say, quinoa). The greatest concern would be the sugar, which I still recommend on account of what it brings to the salad taste-wise. You can either use a smaller amount or do away with it altogether if you value nutrition over taste. Totally your call.
INGREDIENTS
Apart from the sugar and Italian seasoning, all these ingredients are good for you. You’re welcome!
The Dressing:
- 1/4 cup white wine vinegar
- 4 tsp fresh lemon juice
- 2 tbsp granulated sugar
The salad
- 1 cup dry whole wheat couscous
- 1/2 cup large red onion, diced
- 1 cup medium cucumber, chopped
- 2 cups large tomatoes, chopped
- 3/4 cup fat-free or light feta cheese
- 3 tbsp Italian seasoning
- 3 tbsp fresh basil, sliced
- 1 tsp garlic powder
- salt
- pepper
- 2 tbsp balsamic vinegar
![Mediterranean Couscous Salad - A quick, easy and healthy salad that is always a crowd pleaser! | Food Faith Fitness| #salad #recipe #couscous](https://www.foodfaithfitness.com/wp-content/uploads/2014/07/Mediterranean-Couscous-Salad-4d.jpg)
INSTRUCTIONS
Boil
In a medium-sized pot, bring 1 1/4 cups of water to a boil. Add the couscous, cover, and remove from the heat.
Prep
While your couscous sits, dice the red onion, cucumbers and tomatoes. In a small bowl, whisk together the white wine vinegar and lemon juice. Pop in the microwave for 10-15 seconds until warm. Add the sugar into the warm lemon juice mixture, and stir until dissolved. Set aside.
Fluff
Remove the lid from the pot, and fluff the couscous with a fork. Transfer it into a large bowl.
Add
Add the chopped veggies to the couscous, along with the feta cheese, Italian seasoning, basil, and garlic powder. Mix until everything is combined and the Italian seasoning has been dispersed evenly.
Pour
Pour the white wine vinegar mixture over the couscous, mixing well. Season with a good amount of salt, and black pepper. Drizzle balsamic vinegar over the top and serve.
DEVOUR!
Variations
There are many ways to change things up with this couscous salad, so think about what you’ll be serving it with (it goes great with steak or sesame chicken). Here are some suggestions:
Greek Couscous Salad: For a Greek salad, add some chopped kalamata olives, crumbled feta cheese, diced red bell pepper, and chopped fresh parsley. Mix together lemon juice, olive oil, minced garlic, and a pinch of salt to make the dressing.
Moroccan Couscous Salad: Add some chickpeas, raisins, and sliced almonds. Mix together olive oil, lemon juice, honey, ground cumin, ground coriander, and a pinch of cinnamon.
Asian-Inspired Couscous Salad: Add some sliced snow peas, chopped red bell pepper, shredded carrots, and chopped cilantro. Mix together rice vinegar, soy sauce, honey, minced ginger, and a pinch of red pepper flakes for the dressing.
Spicy Couscous Salad: Want a bit of kick? Add diced jalapeno peppers, chopped red onion, diced avocado, and chopped cilantro. The dressing can be made with lime juice, olive oil, minced garlic, and a pinch of salt and black pepper.
FAQs
It’s totally up to you. I tend to eat it cold if it’s the summer and I’m making this for, say, a barbecue. I tend to eat it warm if I’m dining inside as part of a more traditional meal. If you want to eat it cold, let it chill in the fridge for a couple of hours before serving. This will let the flavors blend together.
The secret to couscous is the couscous-to-water ratio. I go with 1.25:1, though some go up to 1.5 cups of water while others use as little as 1 cup of water. I recommend experimenting. Other reasons could be old couscous, overcooking, undercooking, and not fluffing properly. Get that fork in there and separate the grains!
Nope. The only reason you need to wash a grain is because it contains starch, which couscous does not.
![Mediterranean Couscous Salad - A quick, easy and healthy salad that is always a crowd pleaser! | Food Faith Fitness| #salad #recipe #couscous](https://www.foodfaithfitness.com/wp-content/uploads/2014/07/Mediterranean-Couscous-Salad-6.jpg)
how to store Mediterranean couscous salad
Put the couscous in an airtight container and store it in the fridge. It should keep for up to 4 days. Give it a good stir before you serve it again to redistribute the flavors. Freezing the couscous salad is not recommended as it will turn the couscous mushy and wilt the vegetables.
![Mediterranean Couscous Salad - A quick, easy and healthy salad that is always a crowd pleaser! | Food Faith Fitness| #salad #recipe #couscous](https://www.foodfaithfitness.com/wp-content/uploads/2014/07/Mediterranean-Couscous-Salad-6.jpg)
Yield: 8 servings
Healthy Mediterranean Couscous Salad
A quick and easy, healthy Mediterranean couscous salad featuring lots of bright, fresh vegetables. A great recipe to feed a crowd!
15 minutes
15 minutes
Ingredients
The Dressing
- 1/4 cup white wine vinegar
- 4 tsp fresh lemon juice
- 2 tbsp granulated sugar
The Salad
- 1 cup dry whole wheat couscous
- 1/2 cup large red onion, diced
- 1 cup medium cucumber, chopped
- 2 cups large tomatoes, chopped
- 3/4 cup fat-free or light feta cheese
- 3 tbsp Italian seasoning
- 3 tbsp fresh basil, sliced
- 1 tsp garlic powder
- salt
- pepper
- 2 tbsp balsamic vinegar
Instructions
- In a medium-sized pot, bring 1 1/4 cups of water to a boil. Add the couscous, cover, and remove from the heat.
- While your couscous sits, dice the red onion, cucumbers and tomatoes. In a small bowl, whisk together the white wine vinegar and lemon juice. Pop in the microwave for 10-15 seconds until warm. Add the sugar into the warm lemon juice mixture, and stir until dissolved. Set aside.
- Remove the lid from the pot, and fluff the couscous with a fork. Transfer it into a large bowl.
- Add the chopped veggies to the couscous, along with the feta cheese, Italian seasoning, basil, and garlic powder. Mix until everything is combined and the Italian seasoning has been dispersed evenly.
- Pour the white wine vinegar mixture over the couscous, mixing well. Season with a good amount of salt, and black pepper. Drizzle balsamic vinegar over the top and serve.
Notes
Eat this Mediterranean couscous salad cold in the summer and hot in the cooler months!
Nutrition Information:
Yield:
8
Serving Size:
1
Amount Per Serving:
Calories: 139Total Fat: 4gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 17mgSodium: 252mgCarbohydrates: 20gFiber: 2gSugar: 7gProtein: 5g
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