Mediterranean Cold Couscous Salad With Roasted Veggies And Feta

Mediterranean Cold Couscous Salad with Roasted Veggies and Feta

Table of Contents

This Mediterranean Cold Couscous Salad is a refreshing and wholesome dish bursting with flavor, texture, and color. Perfect for a summer lunch, picnic, or as a vibrant side dish, it features fluffy couscous tossed with caramelized roasted vegetables, salty feta cheese, fresh herbs, and a light lemon-garlic vinaigrette. It’s easy to prepare, highly customizable, and delicious served cold or at room temperature.

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Time:

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Ingredients:

For the Salad:

1 cup couscous (regular or whole wheat)

1 ¼ cups boiling water or vegetable broth

1 small zucchini, diced

1 red bell pepper, diced

1 yellow bell pepper, diced

1 red onion, cut into chunks

1 small eggplant, diced

1 cup cherry tomatoes, halved

1 tablespoon olive oil (for roasting)

Salt and pepper, to taste

½ cup crumbled feta cheese

¼ cup kalamata olives, sliced (optional)

2 tablespoons fresh parsley, chopped

1 tablespoon fresh mint, chopped (optional)

For the Dressing:

3 tablespoons olive oil

2 tablespoons fresh lemon juice

1 teaspoon lemon zest

1 garlic clove, minced

1 teaspoon Dijon mustard

½ teaspoon dried oregano

Salt and pepper, to taste

Instructions:

Roast the Vegetables:
Preheat the oven to 425°F (220°C).
Spread zucchini, peppers, eggplant, onion, and cherry tomatoes on a baking sheet.
Drizzle with 1 tablespoon olive oil, season with salt and pepper, and toss to coat.
Roast for 20–25 minutes or until tender and slightly caramelized. Set aside to cool.
Prepare the Couscous:
Place couscous in a large heatproof bowl.
Pour over 1 ¼ cups boiling water or broth.
Cover tightly with a lid or plate and let sit for 5 minutes.
Fluff with a fork and let cool.
Make the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, zest, garlic, mustard, oregano, salt, and pepper.
Assemble the Salad:
In a large bowl, combine cooled couscous and roasted vegetables.
Add feta, olives (if using), parsley, and mint.
Pour the dressing over the salad and toss to combine.
Chill and Serve:

Refrigerate for at least 30 minutes to let the flavors meld (optional, but recommended).

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Serve cold or at room temperature. Enjoy!

Tips:

Fluff the Couscous Properly:
After it steams, use a fork to fluff the couscous to avoid clumps and achieve a light, airy texture.

Cool Ingredients Before Mixing:

Let both couscous and roasted veggies cool before assembling the salad to prevent wilting the herbs and melting the feta.

Use Vegetable Broth for More Flavor:

Cooking couscous in broth instead of water adds extra depth and savoriness to the dish.

Roast Veggies Evenly:

Cut vegetables into uniform pieces so they cook at the same rate and develop that perfect caramelized edge

Let It Marinate:

The salad tastes even better after sitting in the fridge for 30–60 minutes, as the dressing soaks into the couscous and vegetables.

Storage Tip:

Store in an airtight container for up to 3 days. Add a fresh squeeze of lemon before serving leftovers to refresh the flavors.

Variations:

Greens Upgrade:
Toss in a handful of baby spinach, arugula, or chopped kale right before serving for extra freshness.
Add Protein:
Mix in canned chickpeas, grilled chicken, shrimp, or even falafel to make it a more substantial meal.
Cheese Swap:
Substitute feta with goat cheese, halloumi (grilled), or mozzarella pearls for a different cheesy vibe.
Grain Alternatives:

Replace couscous with:

Pearl couscous (Israeli couscous) for a chewier texture

Quinoa (gluten-free)

Orzo for a pasta twist

Farro or bulgur for a hearty, nutty flavor

Extra Mediterranean Flair:

Add sun-dried tomatoes, roasted red peppers, toasted pine nuts, or marinated artichoke hearts.

Spice It Up:
Add a pinch of red pepper flakes or drizzle with harissa or chili oil for a kick.
Citrus Twist:

Try using orange or lime juice in the dressing for a different citrus flavor.

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Q&A – Frequently Asked Questions

Q: Can I make this salad ahead of time?
A: Yes! In fact, it’s even better after a few hours in the fridge as the flavors develop. Store in an airtight container and chill for up to 3–4 days.

Q: Can I use pearl (Israeli) couscous instead of regular couscous?
A: Yes, but it will require boiling like pasta, not just steeping in hot water. Pearl couscous also gives a slightly chewier texture which is delicious!

Q: Is this salad gluten-free?
A: No, traditional couscous is made from wheat. To make it gluten-free, substitute with quinoa or millet.

Q: Can I skip the feta or make it dairy-free?
A: Absolutely. Either omit the feta or use a plant-based feta alternative. You can also add chopped avocado for creaminess.

Q: Can I roast the veggies ahead of time?
A: Yes. Roast them the day before and store in the fridge. Assemble the salad with dressing and couscous the day you serve.

Q: Is this salad suitable for picnics or potlucks?
A: 100%! It’s a great make-ahead dish that can be served cold or at room temperature, making it ideal for gatherings.

Q: What can I serve this with?
A: Serve alongside grilled chicken, lamb, fish, or falafel. It also pairs well with hummus, pita, and tzatziki for a complete Mediterranean meal.

Nutrition Information (per serving, approx. for 6 servings)

Based on recipe using regular couscous, olive oil, and full amount of feta/olives.

Calories: 290

Protein: 7g

Carbohydrates: 28g

Fiber: 4g

Total Fat: 17g

Saturated Fat: 4g

Cholesterol: 12mg

Sodium: 320mg

Sugar: 6g

Vitamin A: 20% DV

Vitamin C: 80% DV

Calcium: 12% DV

Iron: 10% DV

Nutrition may vary slightly based on ingredient brands, type of couscous, and serving size.

Conclusion

Good nutrition is the cornerstone of a healthy life. It involves eating a variety of foods in the right proportions to provide the body with essential nutrients. Understanding the importance of macronutrients, micronutrients, and hydration helps us make informed dietary choices. By maintaining a balanced diet, we can boost our immune system, prevent chronic diseases, and enjoy better energy and well-being. In short, investing in good nutrition is investing in a better quality of life.