Looking to spice up your salad routine? In this blog post, I’ll show you how to create a fresh Mediterranean Couscous Salad with Tahini that bursts with flavor and nutrition. With easy steps and simple ingredients, this dish is perfect for lunch or dinner. Plus, I’ll share tips for making it your own and keeping it delicious! Let’s dive in and make your new favorite salad!
Ingredients
Main Ingredients
– 1 cup couscous
– 1 1/4 cups vegetable broth
– 1/2 cucumber, diced
– 1 cup cherry tomatoes, halved
– 1/4 red onion, finely chopped
– 1/2 bell pepper, diced (red or yellow)
– 1/2 cup canned chickpeas, rinsed and drained
– 1/4 cup Kalamata olives, pitted and sliced
– 1/4 cup fresh parsley, chopped
– 1/4 cup fresh mint, chopped
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 2 tablespoons olive oil
– Salt and pepper to taste
Couscous is the star of this dish. It’s easy to cook and absorbs flavors well. Use vegetable broth for a nice base. The diced cucumber and cherry tomatoes add freshness. Red onion and bell pepper give crunch. Chickpeas bring protein and olives add a salty kick. Fresh herbs like parsley and mint make it bright.
Optional Ingredients
– Crumbled feta cheese for serving
– Additional herbs for garnish
Feta cheese gives a creamy touch. You can add other herbs like dill or basil if you want. These options can change the taste and appeal.
Tools Needed
– Medium saucepan
– Mixing bowls
– Whisk
You will need a medium saucepan to cook the couscous. Mixing bowls help combine the salad. A whisk is perfect for making the tahini dressing. Having these tools ready makes cooking simple.
Step-by-Step Instructions
Cooking Couscous
Boiling the broth
First, pour 1 1/4 cups of vegetable broth into a medium saucepan. Heat the broth on high until it boils. This step is key for fluffy couscous.
Steeping the couscous
Once the broth is boiling, remove it from heat. Stir in 1 cup of couscous. Cover the pot with a lid. Wait for about 5 minutes, so the couscous can absorb the broth. After that, fluff it with a fork. Let it cool a bit before mixing it into the salad.
Preparing the Vegetables
Dicing and chopping techniques
While the couscous cools, grab your veggies. Dice 1/2 cucumber, halve 1 cup of cherry tomatoes, finely chop 1/4 red onion, and dice 1/2 bell pepper. You can use red or yellow peppers. Rinse and drain 1/2 cup of canned chickpeas, too. Lastly, chop 1/4 cup each of fresh parsley and mint.
Combining the salad ingredients
In a large mixing bowl, combine all the diced and chopped vegetables. Add in the chickpeas and olives. This mix brings a burst of color and flavor to the salad.
Making the Tahini Dressing
Whisking the dressing
In a small bowl, add 1/4 cup tahini, 2 tablespoons lemon juice, and 2 tablespoons olive oil. Whisk these ingredients together until smooth. This dressing adds a rich, nutty flavor.
Adjusting consistency
If the tahini mixture is too thick, add a little water. Keep whisking until it reaches your desired consistency. It should be creamy yet pourable.
Combining Ingredients
Tossing the salad
Add the cooled couscous to the bowl of vegetables. Gently toss everything together. Make sure the couscous and veggies are well mixed.
Adding seasoning
Pour the tahini dressing over the salad. Toss again until everything is coated. Taste your salad and add salt, pepper, or more lemon juice as needed. If you like, sprinkle crumbled feta cheese on top before serving. Enjoy your vibrant Mediterranean Couscous Salad!
Tips & Tricks
Serving Suggestions
– For a bright look, use a big bowl.
– Drizzle more tahini on top before serving.
– Add fresh herbs on top for extra color and flavor.
Storage Recommendations
– Store leftovers in a sealed container in the fridge.
– Use the salad within three days for the best taste.
– If it seems dry, add a splash of olive oil when serving.
Making Ahead
– Let the salad chill for at least an hour to blend flavors.
– Marinate for up to four hours for a richer taste.
– Keep it in the fridge to keep it fresh and cool.
Variations
Ingredient Swaps
You can change the grains in this salad. Try quinoa or farro instead of couscous. They add unique flavors and textures. You can also swap out vegetables. Use zucchini, bell peppers, or even roasted carrots. If you want more protein, replace chickpeas with black beans or lentils.
Flavor Adjustments
To spice up your salad, add some red pepper flakes or smoked paprika. These give a nice kick. If you want to try different dressings, mix things up with a yogurt dressing or a balsamic vinaigrette. These add a fresh twist and make your dish stand out.
Dietary Modifications
For a vegan option, skip the feta cheese. The salad is already vegan-friendly without it. If you need a gluten-free choice, switch couscous for quinoa. Always check labels to ensure all ingredients are gluten-free. These small changes help everyone enjoy this tasty salad!
Nutritional Information
Caloric Breakdown
– Each serving is about 1 cup.
– Total calories per serving: around 250 calories.
Key Nutrients
This salad is packed with vitamins and minerals. You get:
– Vitamin C from tomatoes and peppers.
– Fiber from couscous and chickpeas.
– Iron from chickpeas and olives.
– Healthy fats from tahini and olive oil.
These nutrients support your immune system and promote digestion. The fiber keeps you full and satisfied.
Allergy Information
This salad contains common allergens:
– Wheat from couscous.
– Sesame from tahini.
– Dairy if using feta cheese.
If you have allergies, here are some swaps:
– Use quinoa or rice for a gluten-free option.
– Replace tahini with sun butter for a nut-free version.
– Omit feta for a dairy-free meal.
FAQs
What is couscous?
Couscous comes from North Africa. It is made from semolina wheat. There are three main types: Moroccan, Israeli, and Lebanese. Moroccan couscous is the smallest and cooks quickly. Israeli couscous, or pearl couscous, is bigger and chewier. Lebanese couscous is the largest and has a nutty flavor. All types are versatile and soak up flavors well.
Can I make this recipe vegan?
Yes, you can easily make this salad vegan. Simply replace the tahini with a nut butter for creaminess. Skip the feta cheese, or use a vegan cheese option. Ensure your vegetable broth is plant-based as well. This way, you keep all the great flavors without any animal products.
How to store leftover salad?
To keep your salad fresh, store it in an airtight container. Place it in the fridge right after serving. If you have added tahini dressing, store it separately. This prevents the salad from getting soggy.
How long does this salad last in the fridge?
This salad lasts about 3 to 4 days in the fridge. The vegetables will stay fresh, but the taste may change over time. If you notice any signs of spoilage, it’s best to toss it out.
Can I use other dressings?
Absolutely! You can mix it up with different dressings. A simple olive oil and vinegar mix works well. You can also try a yogurt-based dressing or a lemon vinaigrette. Each option brings its own unique flavor to the salad.
This article covered making a delicious couscous salad. We discussed main and optional ingredients, how to cook couscous, and prepare vegetables. You learned to make a tasty tahini dressing and combine everything. I shared tips for serving, storing, and customizing your salad. You can swap ingredients for variety and check nutritional info for health benefits. Remember, cooking is fun! Experiment with flavors to create your version of this salad. Enjoy your cooking adventure!
