Low Sodium Mediterranean Couscous Salad
Bright, fresh, and bursting with flavor, this Low Sodium Mediterranean Couscous Salad is a healthier take on a classic favorite. This vibrant dish features tender whole wheat couscous as the base, perfectly balanced with crisp cucumber, juicy cherry tomatoes, and sweet red bell pepper. Protein-packed unsalted chickpeas and creamy crumbled feta cheese add heartiness, while fresh parsley and mint leaves infuse a burst of herbal freshness. The light lemon-olive oil dressing ties it all together with a zesty touch, and with just a hint of ground black pepper, it’s the perfect low-sodium option for a guilt-free, flavorful meal. Ready in just 20 minutes, this Mediterranean-inspired salad is ideal for a refreshing lunch, a healthy side dish, or a potluck favorite that’s sure to impress.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup whole wheat couscous
- 1.25 cups water
- 3 tablespoons extra virgin olive oil
- 0.25 cup lemon juice
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 medium red bell pepper, diced
- 0.5 small red onion, finely chopped
- 1 can unsalted garbanzo beans (chickpeas), drained and rinsed
- 0.5 cup feta cheese, crumbled
- 0.5 cup fresh parsley, chopped
- 2 tablespoons fresh mint leaves, chopped
- 0.25 teaspoon ground black pepper
Instructions
In a medium saucepan, bring 1.25 cups of water to a boil. Once boiling, remove from heat and stir in 1 cup of whole wheat couscous. Cover and let it sit for 5 minutes to allow the couscous to absorb the water.
Fluff the couscous with a fork to separate the grains and transfer it to a large mixing bowl.
In a small bowl, whisk together 3 tablespoons of extra virgin olive oil and 0.25 cup of lemon juice to create a dressing.
Add 1 cup of halved cherry tomatoes, 1 medium diced cucumber, 1 medium diced red bell pepper, 0.5 small finely chopped red onion, and 1 can of unsalted drained and rinsed garbanzo beans to the couscous.
Pour the olive oil and lemon dressing over the couscous mixture, and gently toss until everything is well combined.
Fold in 0.5 cup of crumbled feta cheese, 0.5 cup of chopped fresh parsley, and 2 tablespoons of chopped fresh mint leaves.
Season the salad with 0.25 teaspoon of ground black pepper, adjusting to taste as desired.
Chill the salad in the refrigerator for at least 30 minutes before serving to allow the flavors to meld together. Serve cold or at room temperature.
Nutrition Facts
Calories |
1723 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.7 g | 103% | |
| Saturated Fat | 24.2 g | 121% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 1396 mg | 61% | |
| Total Carbohydrate | 196.1 g | 71% | |
| Dietary Fiber | 43.6 g | 156% | |
| Total Sugars | 37.9 g | ||
| Protein | 68.2 g | 136% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1145 mg | 88% | |
| Iron | 22.4 mg | 124% | |
| Potassium | 3444 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
