Italian Couscous Salad
A healthy and simple Italian Couscous Salad that everyone will go crazy for Meal prep options and tips included
A healthy and simple Italian Couscous Salad that everyone will go crazy for Meal prep options and tips included
- 1/3 cup olive oil
- 1 tablespoon dijon mustard
- 1 teaspoon honey
- 1 teaspoon minced garlic
- 1/3 cup red wine vinegar
- 1/4 teaspoon red pepper flakes (optional)
- fine sea salt and freshly cracked pepper
- 2 packages (4.7 ounces each) roasted garlic and olive oil co
- 1 can (15 ounces) chickpeas (also called garbanzo beans) (drained)
- 5 ounces genoa salami (coarsely chopped)
- 5 ounces mozzarella cheese (i use bocconcini), (chopped in
- 1 large green bell pepper (coarsely chopped)
- 5 ounces black olives (sliced or halved)
- 2 cups cherry tomatoes (sliced or halved depending on the size)
- 3/4 cup fresh basil (chiffonade )
- 1/2 teaspoon each: dried basil dried parsley, dried oregano
- Carbohydrate 5.98985739135601 g
- Cholesterol 24.097094635 mg
- Fat 13.673192703092 g
- Fiber 1.99612047744607 g
- Protein 6.06882206872078 g
- Saturated Fat 3.63162779602119 g
- Serving Size 1 1 meal prep serving (170g)
- Sodium 669.972671470281 mg
- Sugar 3.99373691390994 g
- Trans Fat 0.668685141467647 g
- Calories 167 calories
Step-by-step
- Prepare the couscous mix according to package instructions, adding seasoning mix.
- If not using pre-seasoned couscous, add salt, pepper, Italian seasonings, and garlic powder to taste.
- While couscous cooks, prep the salad: drain chickpeas (roast if desired), chop salami coarsely, cut mozzarella into bite-sized pieces, slice pepper into strips (halving or thirding strips), slice or halve olives and cherry tomatoes.
- Chiffonade the basil (stack leaves, roll tightly, slice perpendicularly).
- Combine dressing ingredients in a jar and shake well. Add salt and pepper to taste.
- For salad: Add cooled couscous to a bowl. Add veggies, salami, basil, and chickpeas. Add lemon juice, salt, pepper, and dressing. Serve immediately.
- For meal prep: Divide dressing, couscous, and other ingredients evenly among containers. Add a lemon wedge and salt/pepper to each. Add dressing, squeeze lemon, and stir before eating.
A Flavorful Journey: My Italian Couscous Salad Adventure
As a busy working mom, finding time to cook healthy and delicious meals can feel like a constant uphill battle. But I'm a firm believer that even the most hectic schedules can accommodate nutritious, satisfying food. That's where this Italian Couscous Salad comes in – a game changer for my meal prepping routine and a delightful addition to our family dinners. It's vibrant, packed with flavor, and surprisingly easy to put together. The best part? It's completely customizable to your preferences.
The recipe starts with a base of couscous, a versatile grain that cooks quickly and absorbs the flavors of whatever it's paired with. I use a pre-seasoned roasted garlic and olive oil couscous mix for convenience, but feel free to use plain couscous and adjust the seasoning to your liking. A simple mix of salt, pepper, and dried Italian herbs is all it takes to infuse it with a delicious, savory base. The couscous itself provides a nice, light texture that counterpoints the heartier ingredients in the salad.
The real magic, however, lies in the medley of fresh ingredients that brings the salad to life. I love the combination of creamy mozzarella, salty salami, crisp bell peppers, and juicy cherry tomatoes. The black olives add a briny, slightly bitter note that balances the sweetness of the tomatoes. And, of course, no Italian salad would be complete without a generous helping of fresh basil – its fragrant leaves elevate the dish to a whole new level. I prefer to chiffonade the basil, creating delicate ribbons that melt into the salad.
One of my favorite parts about this recipe is its versatility. I like to add a can of chickpeas to the mix, roasted for a smoky, satisfying element. Roasting the chickpeas takes an extra 15-20 minutes, but it dramatically boosts their flavor. Simply toss the drained chickpeas with a bit of olive oil, salt, and pepper, and roast in a preheated oven at 400°F (200°C) until golden brown and slightly crispy. The slight char adds an unexpected depth to the salad that I absolutely adore. You could also add other ingredients such as sun-dried tomatoes or artichoke hearts.
The dressing is a simple yet stunning combination of olive oil, Dijon mustard, honey, red wine vinegar, and a touch of red pepper flakes (optional, for a little kick). This dressing is light enough not to overwhelm the other flavors, and it adds a subtle tang and sweetness that perfectly complements the salty and savory elements of the salad. I usually make a large batch of the dressing and store it separately in the refrigerator for easy meal prep.
Speaking of meal prepping, this salad is a dream. I typically prepare the couscous and chop all the vegetables on the weekend. Then, I divide the cooked couscous, chopped vegetables, salami, chickpeas, and basil into individual meal prep containers. I store the dressing separately to prevent the salad from getting soggy. When I'm ready to eat, I simply add the dressing, squeeze a fresh lemon wedge over everything, and toss it all together. It's the perfect grab-and-go lunch or dinner for busy days. The salad holds up well for a few days in the refrigerator, making it a perfect time-saving solution for my busy week.
This Italian Couscous Salad is more than just a meal; it's a testament to the power of simple ingredients, fresh flavors, and smart meal prepping techniques. It's a dish that's both nourishing and delicious, a true reflection of my commitment to healthy eating without sacrificing taste. It’s a recipe that’s become a staple in my kitchen, and I hope it finds its way into yours.
