Mediterranean Vegetarian Couscous Salad

Our family dinners are often a delightful mix of cuisines, but there’s one dish that consistently earns rave reviews and empty bowls – our Mediterranean Vegetarian Couscous Salad. It’s vibrant, bursting with fresh flavors, and incredibly satisfying, making it a perfect centerpiece for warm weather gatherings or a simple yet exciting weeknight meal. Even my pickiest eater devours the colorful medley of vegetables and fluffy couscous. What I love most is how adaptable it is – you can easily tweak it based on what’s in season or your personal preferences. It’s become a staple in our kitchen, and I’m thrilled to share this recipe that brings the sunny flavors of the Mediterranean right to your table.

Ingredients for Mediterranean Vegetarian Couscous Salad

• Couscous: 1 ½ cups of couscous, preferably whole wheat for added fiber and a slightly nutty flavor. Couscous forms the hearty base of the salad, absorbing the delicious dressing and providing a satisfying texture.
• Vegetable Broth (or water): 2 ¼ cups of vegetable broth, low sodium, to cook the couscous. Using broth instead of water enhances the flavor of the couscous, adding depth and richness.
• Olive Oil: ½ cup of extra virgin olive oil, the cornerstone of Mediterranean cuisine. Olive oil adds a fruity flavor and healthy fats to the dressing and helps to coat the vegetables and couscous.
• Lemon Juice: ¼ cup of freshly squeezed lemon juice, for a bright, tangy flavor. Lemon juice is essential for the classic Mediterranean dressing, cutting through the richness of the olive oil and adding zest.
• Red Wine Vinegar: 2 tablespoons of red wine vinegar, for a slightly sharper, more complex acidity. Red wine vinegar complements the lemon juice and adds another layer of flavor to the dressing.
• Garlic: 2 cloves of garlic, minced, for a pungent and aromatic base. Garlic is a staple in Mediterranean cooking, providing a savory depth to the dressing and salad.
• Dried Oregano: 1 teaspoon of dried oregano, for a classic Mediterranean herb flavor. Oregano brings a warm, slightly peppery note that is characteristic of Mediterranean dishes.
• Dried Basil: 1 teaspoon of dried basil, for a sweet and aromatic herb flavor. Basil adds a sweet, herbaceous counterpoint to the oregano and garlic.
• Salt: 1 teaspoon of salt, or to taste, to enhance all the flavors. Salt is crucial for bringing out the best in all the ingredients.
• Black Pepper: ½ teaspoon of black pepper, freshly ground, or to taste, for a touch of spice. Freshly ground black pepper adds a more robust and aromatic flavor.
• Cucumber: 1 medium cucumber, peeled, seeded, and diced, for a refreshing crunch. Cucumber adds a cool, hydrating element to the salad, contrasting with the other vegetables.
• Red Bell Pepper: 1 red bell pepper, cored, seeded, and diced, for sweetness and vibrant color. Red bell pepper provides sweetness and a satisfying crunch, along with a boost of Vitamin C.
• Yellow Bell Pepper: 1 yellow bell pepper, cored, seeded, and diced, for sweetness and visual appeal. Yellow bell pepper adds a milder sweetness compared to red bell pepper and contributes to the salad’s colorful appearance.
• Cherry Tomatoes: 1 pint of cherry tomatoes, halved, for juicy bursts of flavor. Cherry tomatoes are naturally sweet and juicy, adding a burst of freshness to the salad.
• Red Onion: ½ red onion, finely diced, for a sharp and slightly pungent bite. Red onion provides a sharp, slightly spicy element that balances the sweetness of the other vegetables.
• Kalamata Olives: ½ cup of Kalamata olives, pitted and halved, for a salty, briny flavor. Kalamata olives are a quintessential Mediterranean ingredient, adding a salty, briny depth and richness.
• Feta Cheese: ½ cup of feta cheese, crumbled, for a salty, tangy, and creamy element (optional, can be omitted for vegan). Feta cheese adds a creamy, salty, and tangy counterpoint to the other flavors. For a vegan version, nutritional yeast can be sprinkled for a cheesy flavour or omit entirely.
• Fresh Parsley: ¼ cup of fresh parsley, chopped, for freshness and herbaceousness. Fresh parsley adds a bright, clean, and herbaceous finish to the salad.
• Fresh Mint: ¼ cup of fresh mint, chopped, for a cooling and refreshing flavor. Fresh mint provides a cooling and refreshing element that complements the other Mediterranean flavors.

Instructions for Mediterranean Vegetarian Couscous Salad

1. Prepare the Couscous: In a medium saucepan, bring the vegetable broth (or water) to a boil. Once boiling, stir in the couscous, remove from heat, cover the pot, and let it sit for 5 minutes. This allows the couscous to absorb all the liquid and become fluffy and tender. After 5 minutes, fluff the couscous with a fork. This separates the grains and prevents them from sticking together. Let the couscous cool completely. Cooling the couscous before adding the vegetables and dressing prevents the vegetables from wilting and keeps the salad fresh and crisp.
2. Make the Dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, dried basil, salt, and black pepper. Whisk vigorously or shake in a jar until the dressing is emulsified and well combined. Taste and adjust seasonings as needed, adding more salt, pepper, lemon juice, or herbs to your preference. A well-balanced dressing is key to a flavorful salad.
3. Prepare the Vegetables: While the couscous is cooling, prepare the vegetables. Dice the cucumber, red bell pepper, and yellow bell pepper into bite-sized pieces. Halve the cherry tomatoes. Finely dice the red onion. Halve the pitted Kalamata olives. If using feta cheese, crumble it. Chop the fresh parsley and fresh mint. Preparing all the vegetables while the couscous cools makes the assembly process efficient.
4. Combine the Salad: In a large bowl, gently combine the cooled couscous, diced cucumber, red bell pepper, yellow bell pepper, halved cherry tomatoes, diced red onion, and halved Kalamata olives. Toss everything together to ensure the vegetables are evenly distributed throughout the couscous.
5. Dress the Salad: Pour the prepared dressing over the couscous and vegetable mixture. Toss gently but thoroughly to coat all the ingredients evenly with the dressing. Ensure every grain of couscous and every piece of vegetable is lightly coated for maximum flavor.
6. Add Feta and Herbs (Optional): If using feta cheese, gently fold it into the salad. Sprinkle the chopped fresh parsley and fresh mint over the salad. Gently toss again to distribute the feta and herbs throughout the salad.
7. Chill and Serve: For the best flavor, cover the salad and refrigerate it for at least 30 minutes before serving to allow the flavors to meld together. Chilling also enhances the refreshing quality of the salad. This salad can be served immediately, but it tastes even better after chilling for an hour or two.

Nutrition Facts for Mediterranean Vegetarian Couscous Salad

Servings: 6
Calories per serving: Approximately 450 calories (This is an estimate and can vary based on specific ingredient brands and portion sizes.)

• Fat: 25g (This includes healthy fats from olive oil and feta cheese)
• Saturated Fat: 4g (Primarily from olive oil and feta cheese)
• Sodium: 450mg (Varies depending on broth and feta cheese, can be lower with low-sodium broth and less feta)

(Note: These values are estimates and may vary. For precise nutritional information, use a nutrition calculator with specific ingredient brands.)

Preparation Time for Mediterranean Vegetarian Couscous Salad

Prep time: 25 minutes
Cook time: 5 minutes
Total time: 30 minutes

This Mediterranean Vegetarian Couscous Salad is quick and easy to prepare, making it perfect for busy weeknights or impromptu gatherings. Most of the time is spent chopping vegetables, while the couscous cooks in just 5 minutes. Allowing for chilling time enhances the flavor, but it’s still delicious served immediately.

How to Serve Mediterranean Vegetarian Couscous Salad

This versatile salad can be served in numerous ways, making it a fantastic addition to any meal. Here are some ideas:

• As a Light Lunch: Enjoy a generous bowl of couscous salad for a refreshing and satisfying light lunch. It’s packed with nutrients and keeps you feeling full without being heavy.
• As a Side Dish: Serve alongside grilled vegetables, halloumi cheese, or falafel for a complete Mediterranean-inspired meal. It complements grilled dishes beautifully, adding a fresh and vibrant element.
• As Part of a Mezze Platter: Include it in a mezze platter with hummus, pita bread, olives, and other Mediterranean dips and appetizers. It’s a perfect addition to a sharing-style meal.
• Take it to Potlucks and Picnics: This salad travels well and is always a crowd-pleaser at potlucks, picnics, and barbecues. Its vibrant colors and flavors make it visually appealing and delicious.
• Stuffed in Pita Pockets: Fill pita pockets with couscous salad and add some extra hummus or tzatziki for a portable and flavorful sandwich. This is a great option for a quick lunch or on-the-go meal.
• Topped with Grilled Protein (Optional): While vegetarian on its own, you can add grilled chicken, fish, or chickpeas for extra protein if desired. This makes it a more substantial main course.
• Serve at Room Temperature or Chilled: This salad is delicious served at room temperature or chilled, making it flexible for different occasions and preferences.
• Garnish with Extra Herbs: Before serving, garnish with extra fresh parsley and mint for a final touch of freshness and visual appeal.

Additional Tips for the Best Mediterranean Vegetarian Couscous Salad

1. Use High-Quality Olive Oil: Since olive oil is a key ingredient in both the dressing and the overall flavor profile, using a good quality extra virgin olive oil makes a significant difference. The fruity and peppery notes of good olive oil enhance the Mediterranean flavors.
2. Don’t Overcook the Couscous: Follow the package instructions carefully to avoid overcooking the couscous. Overcooked couscous can become mushy. Fluffing it immediately after cooking and letting it cool properly is crucial for the right texture.
3. Fresh Herbs are Key: Fresh parsley and mint are essential for the bright, refreshing flavor of this salad. Dried herbs can be used if fresh are unavailable, but fresh herbs provide a much more vibrant and aromatic result. Consider adding other fresh herbs like dill or cilantro for variations.
4. Marinate the Vegetables (Optional): For an even more intense flavor, you can lightly marinate the diced vegetables in a bit of the dressing for about 15-20 minutes before combining them with the couscous. This helps the vegetables absorb the dressing and enhances their individual flavors.
5. Customize Your Vegetables: Feel free to add or substitute vegetables based on your preferences and what’s in season. Roasted vegetables like zucchini, eggplant, or bell peppers would also be delicious additions. Sun-dried tomatoes, artichoke hearts, or roasted red peppers can also add interesting textures and flavors.
6. Make it Vegan: To make this salad vegan, simply omit the feta cheese. The salad is still incredibly flavorful and satisfying without it. You can also add nutritional yeast for a cheesy flavour or toasted pine nuts for added texture and richness.
7. Prepare Ahead of Time: This salad is perfect for meal prepping as it holds up well in the refrigerator for 3-4 days. In fact, the flavors often meld and improve over time. Prepare it a day ahead for even easier meal times.
8. Adjust the Dressing to Your Taste: Taste the dressing before adding it to the salad and adjust the seasonings to your preference. Some people prefer a tangier dressing (more lemon juice or vinegar), while others prefer a milder flavor. Don’t be afraid to experiment and find your perfect balance.

FAQ about Mediterranean Vegetarian Couscous Salad

Q1: Can I make this salad ahead of time?
A1: Yes, absolutely! This salad is actually better when made ahead of time as the flavors have a chance to meld together. You can prepare it up to 1-2 days in advance and store it in an airtight container in the refrigerator.

Q2: Can I use regular couscous instead of whole wheat couscous?
A2: Yes, you can use regular couscous if you prefer. Whole wheat couscous adds more fiber and a slightly nutty flavor, but regular couscous will work just as well. The cooking time will be similar.

Q3: I don’t have red wine vinegar. Can I substitute it with something else?
A3: Yes, you can substitute red wine vinegar with white wine vinegar, apple cider vinegar, or even balsamic vinegar in a pinch. Each will impart a slightly different flavor, but they will all provide the necessary acidity.

Q4: Can I add protein to this salad to make it a main course?
A4: Definitely! Grilled halloumi cheese, chickpeas, white beans, or lentils would be excellent vegetarian protein additions. For non-vegetarian options, grilled chicken, shrimp, or fish would also pair well.

Q5: How long does this salad last in the refrigerator?
A5: Properly stored in an airtight container in the refrigerator, this salad will last for 3-4 days. The vegetables will remain crisp, and the flavors will continue to develop.

Q6: Can I freeze this couscous salad?
A6: Freezing this salad is not recommended. The vegetables, especially cucumber and tomatoes, can become watery and lose their texture upon thawing. It’s best to enjoy this salad fresh or within a few days of making it.

Q7: I’m not a fan of Kalamata olives. Can I use a different type of olive?
A7: Yes, you can use other types of olives such as Castelvetrano olives, Niçoise olives, or even black olives. Each type will offer a different flavor profile, so choose one you enjoy. You can also omit olives altogether if you prefer.

Q8: What are some other vegetables I could add to this salad?
A8: The possibilities are endless! Consider adding roasted vegetables like zucchini, eggplant, or carrots. Raw spinach or arugula can be mixed in for extra greens. Artichoke hearts, sun-dried tomatoes, or capers can also add interesting flavors and textures. Feel free to get creative and use what you have on hand or what’s in season!

Print