The Ultimate Mediterranean Couscous Salad – Great for Lunches

This Mediterranean couscous is packable so there is no need to worry about what to make for weekday lunches, picnics or potlucks. Full of irresistible Mediterranean flavours it will tempt you to eat it way before your lunch or picnic.

Classic Mediterranean flavours like juicy tomatoes, red peppers, crunchy cucumbers, tangy olives and salty feta are all drizzled with our herby, lemon, olive oil dressing and tossed with nutty couscous to make such a tantalising combination that you will find it hard to resist.

If my dad the super fussy, no-frills eater can enjoy this tasty salad with the “funny sand” in it then I can guarantee that you will just love it as well. After one cautious taste, he just loved how the couscous (sand) as it had soaked up the flavours from the zingy dressing and tomatoes making ideal to pack as the flavours improve with time.

We served our Mediterranean couscous at a summer picnic with barbecued lamb chops and souvlaki but you could serve it with any grilled meat or try it with:

• Moroccan lamb stew
• Chickpea tagine
• Harissa chicken

What are Mediterranean flavours?

The idea of Mediterranean flavours was introduced by Elizabeth David in her 1950s book “A book of Mediterranean Food” which highlights foods and cooking styles from the Mediterranean basin (commonly Italy, Greece, Spain & Morocco).

The core elements of these flavours focus on the olive, wheat and grape (olive oil, bread/pasta and wine). Other key Mediterranean ingredients are lemon, garlic, fresh herbs and spices.

How to make Mediterranean couscous salad

1Cut your veg
Wash your tomatoes, cut off the tops and ends and cut into small dice.
Wash your cucumber, cut off the tops and ends, cut it in half and remove the seeds with a teaspoon and then cut into small dice.
Cut off the core and end of your capsicum (pepper), remove the seeds then rinse under cold water. Cut into small dice.
Trim your onion, remove the papery skin, rinse under cold water and then cut into small dice.
Wash the herbs for your dressing, pat them dry and roughly chop.

2For the couscous
Tip the couscous in a heatproof bowl, add the olive oil and stir through this will coat each grain in oil and help them to stay separate.
Pour over boiling water and season with salt.  Use the same amount of liquid as couscous and 1 tablespoon of oil for each cup.
Cover your couscous either with a plate, lid or cling film and let it stand for 5-10 minutes (this will depend on your couscous, check your packet for details).
Fluff the couscous up with a fork.

2Blitz your dressing
Place all your dressing ingredients in a small food processor or blender, season with salt and pepper then blitz until well combined.
Taste and adjust seasonings according to your taste.

3Assemble your Mediterranean couscous salad
In a large mixing bowl, place the couscous and vegetables, pour over your dressing, season with sea salt and cracked black pepper then toss until everything is well combined. Taste and adjust seasonings.
Arrange in a salad bowl, scatter the extra feta and parsley on top to garnish.
Keep refrigerated for at least half an hour before serving to allow the flavours to meld and develop.

Hot tips for perfect couscous

While couscous is generally thought of as a grain it is, in fact, pasta made from crushed durum wheat mixed with water and formed into tiny beads.

1. Don’t add to much liquid use the same amount of liquid as couscous – no more or it will be soggy and no less as it will not soften.
2. Don’t leave it for too long soaking in the liquid as it will clump.
3. After 5-10 minutes try some – if it’s soft then you’re good to fluff, but if it’s at all crunchy, cover then it let it stand for a few mins more before fluffing.
4. Do not use a spoon to fluff the couscous as it will make it clump.
5. Add the oil either before adding the boiling water or with the boiling water, as this helps it to separate.

Storage & meal prep for Mediterranean couscous

• This salad will store well covered in your fridge for up to a week.
• For meal prep, it is just a matter of making up the salad and portioning it out into your containers. If you would like some additional protein you could add some chickpeas, falafel, grilled chicken or pan-seared lamb.

Some more grain salad recipes to try…

Mediterranean Couscous Salad

This Mediterranean couscous is packable so there is no need to worry about what to make for weekday lunches, picnics or potlucks. Full of irresistible Mediterranean flavours it will tempt you to eat it way before your lunch or picnic.

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Prep Time: 15 minutes

Total Time: 15 minutes

(Times are an estimate and will depend on your skill level)

Course: Salad

Cuisine: Mediterranean

Keyword: Easy

Servings: 6 as a side

Calories: 373kcal

Equipment

• Small Food Processor or High-Speed / Bullet Blender

Ingredients

For the couscous

• 1 cup couscous
• 1 cup boiling water
• 1 tbsp olive oil
• Pinch of sea salt

For the salad

• 2 medium tomatoes {approximately 240 grams}
• 1 small cucumber {approximately 100 grams}
• 1 medium bullhorn pepper {approximately 120 grams}
• 1 small red onion {approximately 80 grams}
• ½ cup Kalamata olives, sliced {approximately 70 grams}
• ⅓ cup feta, crumbled {approximately 70 grams}

For the dressing

• ½ cup olive oil
• ⅓ cup lemon juice
• 1 tbsp lemon zest
• 1 cup soft herbs {I used parsley, mint and basil}
• 1 garlic clove minced

For the garnish

• 2 tbsps feta crumbled
• 1 tbsps parsley chopped

Metric – Imperial

Instructions

• Wash and trim your vegetables then cut them all into a small dice.
• Wash the herbs for the dressing, pat dry and roughly chop.
• Put the couscous in a heatproof boil, add the olive oil and stir through then pour over the boiling water and season. Cover and allow to sit for 5-10 minutes then fluff with a fork.
• Place all your dressing ingredients in a small food processor or blender, season and blitz until combined.
• In a large mixing bowl, place the couscous and vegetables, pour over your dressing, season and toss until well combined. Taste and adjust seasonings.
• Arrange in a salad bowl, scatter the extra feta and parsley on top to garnish. Keep refrigerated (at least half an hour) until ready to serve.

Video

Nutrition information is calculated using an ingredient database and should be considered an estimate.

Nutrition Facts

Mediterranean Couscous Salad

Amount Per Serving

Calories 373 Calories from Fat 234

% Daily Value*

Fat 26g40%

Saturated Fat 5g31%

Cholesterol 12mg4%

Sodium 347mg15%

Potassium 319mg9%

Carbohydrates 30g10%

Fiber 4g17%

Sugar 4g4%

Protein 7g14%

Vitamin A 1983IU40%

Vitamin C 54mg65%

Calcium 108mg11%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

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