12 Minute Couscous Salad with Sun Dried Tomato and Feta - Happy Muncher (2025)

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This 12-minute couscous salad is perfect for busy days when you need a quick and tasty meal. You can whip it up in no time with simple ingredients like couscous, sun-dried tomatoes, feta, and chickpeas. The best part is that you don’t even need to turn on the stove – just add hot water to the couscous and let it sit for 5 minutes.

The salad is packed with fresh herbs, crunchy veggies, and zesty lemon flavor. It’s light yet filling, making it great for lunch or a side dish. You can easily customize it with your favorite add-ins too. Give this easy Mediterranean-inspired salad a try next time you’re short on time but want something delicious!

Exact Ingredients List

Here’s what you’ll need to make this quick and tasty couscous salad:

• 1 1/4 cups dried couscous
• 1 1/4 cups boiled water
• 1 tsp vegetable stock powder
• 1 minced garlic clove
• 1 tsp coriander powder
• 1 can (14 oz) drained chickpeas
• 1/2 cup chopped fresh coriander
• 1/2 cup chopped fresh parsley
• 1 chopped red onion
• 1 jar (7 oz) sun dried tomato strips in oil
• 4 oz chopped rocket lettuce
• Zest of 1 large lemon
• 5 tbsp fresh lemon juice
• 1/2 tsp coarse black pepper
• 2 oz crumbled feta cheese
• Salt to taste

You can swap the coriander powder for cumin if you prefer. Feel free to use mint instead of parsley for a different flavor. The sun dried tomato oil adds lots of taste, so don’t drain it!

This recipe is super flexible. You can add or remove ingredients based on what you have on hand. The key is to keep the couscous-to-water ratio the same for the best texture.

Instructions

You’ll love how quick and easy this salad is to make! Start by grabbing a large bowl and adding the chickpeas, couscous, stock powder, coriander, and minced garlic. Pour hot water over everything and give it a little shake to level out the couscous. The chickpeas will mostly float to the top.

Cover the bowl with a plate or some cling wrap and let it sit for 5 minutes. This allows the couscous to absorb the water and become nice and fluffy.

After 5 minutes, use a fork to fluff up the couscous. Let it cool down a bit before moving on to the next step.

Now for the fun part! Add in your chopped herbs, red onion, sun-dried tomatoes (don’t forget to include all that flavorful oil), and rocket. Squeeze in the lemon juice and sprinkle on some black pepper. Grate the lemon zest right over the top of everything.

Give it all a good toss to mix everything together. Taste and add salt and pepper as needed.

Time to serve! Transfer your yummy salad to a nice serving bowl. Crumble the feta over the top for a pretty finish. Enjoy your quick and tasty meal!

Possible Substitutes List

Can’t find all the ingredients? No problem! Here are some easy swaps you can make:

• Couscous: Try quinoa or bulgur wheat instead
• Chickpeas: Swap for white beans or lentils
• Sun-dried tomatoes: Use roasted red peppers or fresh cherry tomatoes
• Rocket/arugula: Replace with baby spinach or mixed salad greens
• Feta: Try goat cheese or crumbled firm tofu for a vegan option

Don’t have fresh herbs? Use 1-2 teaspoons of dried herbs in place of fresh. No lemons? Try lime juice or a splash of vinegar for tang.

Remember, these swaps may change the flavor a bit, but your salad will still be tasty!

How To Make It Diabetes-Friendly

To make this couscous salad more diabetes-friendly, you can make a few simple swaps. Try using whole wheat couscous instead of regular couscous. This will add more fiber and slow down sugar absorption.

Cut back on the amount of chickpeas to reduce carbs. Use just 1/2 can instead of a full can. You can add extra veggies like cucumber or bell peppers to make up the volume.

Go easy on the sun-dried tomatoes. They’re high in sugar, so use half the amount called for in the recipe. Add fresh cherry tomatoes instead for a similar flavor with less sugar.

Replace the feta cheese with a smaller amount of goat cheese. This will lower the saturated fat content. You can also use a low-fat feta if you prefer.

For the dressing, skip the oil from the sun-dried tomatoes. Use a splash of olive oil and extra lemon juice instead. This cuts down on calories while keeping the flavor bright.

Serve smaller portions of the salad alongside grilled chicken or fish for added protein. This will help balance your blood sugar levels.

Tips, Tricks & Storing

To make your couscous salad even better, try toasting the couscous before cooking. This gives it a nutty flavor. Just heat a dry pan and stir the couscous for 2-3 minutes until golden.

You can prep ingredients ahead of time. Chop veggies and herbs, and store them in the fridge. This saves time when you’re ready to make the salad.

For extra flavor, add a pinch of smoked paprika or za’atar spice blend. These spices complement the sun-dried tomatoes and feta nicely.

Store leftovers in an airtight container in the fridge for up to 3 days. The flavors often taste even better the next day!

If you’re taking this salad to a picnic or potluck, pack the feta separately. Add it just before serving to keep it fresh and crumbly.

To make this dish vegan, simply skip the feta or use a plant-based cheese alternative. The salad is still tasty without it.

For a gluten-free version, swap couscous for quinoa. Cook the quinoa according to package instructions before adding other ingredients.