This lemon-herb couscous salad pairs fluffy couscous with cucumber, tomato, chickpeas, parsley, and a bright lemon dressing. Plain cooked couscous has about 176 calories per cup (157 g), though the exact amount varies by brand and preparation; this recipe makes a filling, serve-cold meal with a clear estimate per portion.
Ingredients
- 1 cup (170 g) dry instant couscous
- 1 cup (240 ml) water
- ¼ teaspoon (1.5 g) fine salt, plus more to taste
- 1 tablespoon (15 ml) extra-virgin olive oil, divided
- 1 cup (165 g) cooked chickpeas, drained and rinsed
- 1 cup (150 g) diced cucumber
- 1 cup (150 g) diced ripe tomato
- ¼ cup (15 g) finely chopped fresh parsley
- 2 tablespoons (30 ml) fresh lemon juice
- ¼ teaspoon (0.5 g) ground black pepper
- 2 tablespoons (30 g) crumbled feta, optional
Instructions
- Prepare the couscous. Put the dry couscous and salt in a heatproof bowl. Bring the water to a boil in a small saucepan, then pour it over the couscous. Cover the bowl tightly and leave it for 5 minutes, or follow the package directions if they differ.
- Fluff and cool. Uncover the bowl and fluff the couscous with a fork to separate the grains. Stir in 1 teaspoon (5 ml) of the olive oil. Spread it in a shallow bowl or on a plate and let it cool for about 5 minutes while you prepare the vegetables. Avoid leaving cooked couscous at room temperature for more than 2 hours.
- Make the dressing. In a large serving bowl, whisk together the lemon juice, remaining 2 teaspoons (10 ml) olive oil, and black pepper.
- Combine the salad. Add the chickpeas, cucumber, tomato, parsley, and cooled couscous to the dressing. Toss until evenly mixed. Taste and add salt or lemon juice if needed. Fold in feta, if using, and serve at room temperature or chilled.
Calories: The recipe provides approximately 330 calories per serving without feta, or about 345 with it. This is an estimate calculated from the listed ingredients and four portions; ingredient brands, produce size, and how much dressing is used can change the total. For a closer count, weigh the ingredients you use and check the nutrition labels for your specific products.
Tips
- Check your couscous type. This method is for small, instant Moroccan-style couscous, which steeps in hot water. Israeli or pearl couscous is larger and needs to simmer according to its package directions; it will have a chewier texture.
- Keep the grains fluffy. Measure the water rather than pouring by eye, cover the bowl during the steep, and fluff with a fork. Too much water or vigorous stirring can make couscous heavy or clumpy.
- Adjust the dressing thoughtfully. Add lemon gradually and taste before adding extra salt, especially if your chickpeas or feta are salty. For a lower-oil version, reduce the oil, but expect a less glossy, less rich dressing.
- Make it gluten-free if needed. Couscous is wheat pasta and contains gluten. Use cooked quinoa instead, following its package directions; it changes the texture and flavor, so check the quinoa package nutrition information for a new calorie estimate.
Serving Suggestions
Serve this salad as a light lunch, a picnic-style side, or part of a larger meal. It goes well with grilled vegetables, roasted chicken, or baked fish. If serving it alongside meat or seafood, cook those foods separately to their appropriate safe temperatures and avoid using a plate or utensils that touched them raw.
For a more substantial vegetarian bowl, add extra chickpeas or serve with hummus and warm pita. A little extra lemon and parsley just before serving refreshes the flavors after chilling. The calorie estimate above covers the salad as written, not any bread, protein, or additional dressing served with it.
Variations
More vegetables: Add ½ cup (75 g) diced bell pepper or ½ cup (75 g) grated carrot for extra crunch and color. The calorie change is modest but depends on how much you add.
Olive and herb version: Stir in ¼ cup (35 g) chopped pitted olives and replace some parsley with mint. Olives add a briny flavor and will raise sodium and calories, so taste before adding salt.
Without chickpeas: Leave them out for a simpler side salad. The portions will be less filling and lower in calories; add another vegetable or serve with a separate protein if desired.
Warm version: Toss the couscous with the dressing while it is still warm, then add the cucumber and tomato just before serving. Warm couscous absorbs flavor readily, but the fresh vegetables remain crispest when added at the end.
Storage and Reheating
Refrigerate leftovers in a covered container within 2 hours of preparation, or within 1 hour if the room or outdoor temperature is above 90°F (32°C). Keep the salad refrigerated at 40°F (4°C) or colder and use it within 3–4 days. If it has sat out longer than the safe limit, discard it rather than tasting it to judge safety.
This salad is usually served cold or at room temperature, so reheating is not necessary. If you prefer warm couscous, reheat only the portion you plan to eat until it reaches 165°F (74°C), the USDA FSIS safe temperature for leftovers; stir during reheating so it warms evenly. The cucumber and tomato soften when heated, so for the best texture warm the couscous separately and add fresh vegetables afterward.
Frequently Asked Questions
How many calories are in couscous?
Plain cooked couscous contains roughly 176 calories per cup (157 g), based on common nutrition data. Dry couscous is more calorie-dense by weight because it has not absorbed water. Check the package label and compare servings in the same state—dry with dry or cooked with cooked.
How many calories are in one serving of this salad?
One of four servings has approximately 330 calories without feta and about 345 with the optional feta. Those are estimates, not laboratory measurements; the amount of olive oil, the size of the produce, and ingredient brands affect the result.
Is couscous a grain?
Couscous looks like a grain, but conventional couscous is made from semolina wheat, formed into small granules. It is a pasta, not a gluten-free grain. Pearl couscous is also wheat-based, while quinoa is a suitable gluten-free substitute when prepared and handled appropriately.
Can I make this recipe ahead?
Yes. Prepare it a few hours ahead and refrigerate it promptly in a covered container. For the freshest texture, keep the dressing separate and add it shortly before serving, or reserve some cucumber and tomato to stir in at the end. Follow the same 3–4 day refrigerated storage limit.
Why did my couscous turn out mushy?
It may have absorbed too much water, or it may have been stirred heavily while steaming. Use the measured liquid amount and the package instructions for your particular product, keep the bowl covered for the stated time, then fluff gently with a fork.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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