Mediterranean Couscous and Feta Salad
A light, refreshing, and protein-packed Mediterranean Couscous Salad featuring tender couscous, crisp zucchini and squash, juicy tomatoes, chickpeas, feta, and toasted pine nuts, tossed in a bright lemon-olive oil dressing. Perfect for quick lunches, summer gatherings, or make-ahead meal prep.
Equipment
- 1 large skillet
- 1 Large serving bowl
- 1 Whisk
- 1 Medium Saucepan
- Measuring Cups and Spoons
- Knife and cutting board
Ingredients
- 1 ⅓ cup whole wheat Israeli couscous or small pasta of choice
- ⅓ cup pine nuts
- ⅓ cup extra-virgin olive oil
- 2 –4 tablespoons lemon juice from 1–2 lemons
- 1 large shallot finely chopped (about ½ cup)
- 2 cloves garlic minced or pressed
- ½ teaspoon fine sea salt or to taste
- Freshly ground black pepper to taste
- 1 can 15 oz chickpeas, rinsed and drained (or 1 ½ cups cooked)
- 1 pint grape or cherry tomatoes quartered
- 4 oz feta cheese crumbled (about 1 cup)
- ⅓ cup pitted Kalamata olives thinly sliced
- 1 medium zucchini sliced into thin rounds
- 1 small yellow squash sliced into thin rounds
- ⅓ cup fresh basil or flat-leaf parsley chopped
Instructions
- Cook Couscous Perfectly: Bring a medium saucepan of water to a gentle boil and add a pinch of salt. Stir in the whole wheat Israeli couscous and cook according to package directions until al dente—tender but still slightly firm to the bite. Once cooked, drain any excess water and transfer the couscous to a large serving bowl, allowing it to cool slightly before adding the dressing.
- Toast Pine Nuts: While the couscous is cooking, place the pine nuts in a dry skillet over medium-low heat. Stir frequently and toast them slowly until they turn a warm golden color and release a nutty aroma. Be vigilant; pine nuts can burn quickly. Once toasted, transfer them to a small bowl to cool completely before adding to the salad.
- Prepare the Dressing: In the large serving bowl (or a separate bowl if preferred), whisk together the extra-virgin olive oil, freshly squeezed lemon juice, finely chopped shallot, and minced garlic. Add the sea salt and a few generous twists of freshly ground black pepper. Whisk until the mixture emulsifies slightly, creating a bright, fragrant dressing that will coat the couscous and vegetables evenly.
- Combine Couscous and Dressing: Add the slightly cooled couscous to the dressing and toss gently but thoroughly, ensuring that each grain is coated with the lemony, garlicky olive oil mixture. This allows the flavors to begin melding, giving the couscous a light, flavorful base.
- Prepare Vegetables and Add-ons: Slice the zucchini and yellow squash into very thin rounds using a sharp knife or a mandoline for uniformity. Quarter the grape or cherry tomatoes for a burst of juiciness in every bite. Chop the fresh basil or parsley finely to release its aroma and bright, fresh flavor.
- Add Main Ingredients: Gently fold in the chickpeas, quartered tomatoes, crumbled feta cheese, sliced Kalamata olives, zucchini, yellow squash, and chopped herbs into the couscous mixture. Sprinkle the toasted pine nuts on top. Use a large spoon or spatula to combine everything carefully, keeping the vegetables intact while ensuring each bite gets a balanced mix of flavors.
- Season to Perfection: Taste the salad and adjust seasoning as needed. Add a pinch more salt or a twist of black pepper to enhance the flavors. For extra brightness, drizzle one or two additional tablespoons of lemon juice and toss lightly. The salad should have a harmonious balance of tangy, savory, and nutty notes.
- Chill for Optimal Flavor: For the best flavor and texture, cover the salad and refrigerate for at least 30 minutes before serving. This allows the couscous to soak up the dressing and the ingredients to meld together. The salad can be made in advance and stored in an airtight container in the refrigerator for up to four days, making it perfect for meal prep or entertaining.
- Serve and Enjoy: Serve the Mediterranean Couscous Salad chilled or at room temperature. Pair it with grilled proteins, fresh bread, or enjoy it as a satisfying standalone dish. Garnish with extra fresh herbs or a few more pine nuts for presentation if desired. Each bite delivers a satisfying mix of textures and Mediterranean flavors that are bright, fresh, and nourishing.
Notes
- Couscous Choice Flexibility: Whole wheat Israeli couscous gives a nutty flavor and chewy texture, but you can substitute with orzo, small shells, or farfalle if desired. Gluten-free pasta works equally well for a gluten-free version.
- Vegetable Variations: While zucchini and yellow squash are recommended, cucumbers, bell peppers, or roasted vegetables can be excellent alternatives to add crunch and freshness.
- Protein Boost: For extra protein, add grilled chicken, shrimp, or extra chickpeas to make it a more filling main course.
- Cheese Adjustments: Feta adds creaminess and a salty tang; for a vegan option, omit the cheese and consider adding more olives or sun-dried tomatoes for a flavor punch.
- Nut-Free Adaptation: Pine nuts can be omitted or replaced with toasted pumpkin seeds or sunflower seeds for crunch.
