Healthy Mediterranean Couscous Salad

By Jessica Rogers May 4, 2023 34 mins read 86 Views

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Quick and healthy Mediterranean Couscous Salad with lots of vibrant, fresh vegetables. This is a great recipe for feeding a large group!

Table of Contents

I AM REALLY REALLY LAZY is the author of this post.

What do you think of this couscous? This was one of our first posts on FFF. You know what else? I still eat this ALL THE TIME. Since many of you were not around when FFF started, I decided that the photos would be updated and brought back to your taste buds.

This Mediterranean Couscous Salad is so refreshing and delicious. I love grain-based salads, but this one is my favorite. It's my go-to salad (I brought some to bible study).

Why You'll Love This Recipe

It's healthy. Below, you'll find out how/why this is healthy (and what can be done to make it even healthier! ).
This is a dish that can be served all year round. Are you going to a BBQ? It works. You can serve it with grilled salmon as a weekend treat. The same thing works.
You can change it to suit your mood or taste. I've also provided some ideas on how to do this.
This Mediterranean couscous is bursting with vegetables and spices.

Is this salad couscous healthy?

This salad is packed with vegetables, spices and vitamins. Couscous is a healthier alternative to rice. Sugar is the biggest concern, but I recommend it because of the taste. If you prefer nutrition to taste, you can use less sugar or even leave it out. It's your choice.

Ingredients

All these ingredients, except for the sugar and Italian seasoning are healthy. You're welcome!

The Dressing

1/4 cup white vinegar
Fresh lemon juice, 4 tsp
2 tbsp of granulated Sugar

Salad

1 cup dried whole wheat couscous
Half a cup of large red onions, diced
1 cup medium cucumber, chopped
2 cups large tomatoes, chopped
1/4 cup light or fat-free feta cheese
3 tablespoons Italian seasoning
3 tbsp of fresh basil, cut into slices
1 tsp of garlic powder
Salt
Pepper
2 tbsp balsamic vinegar

Instrucciones

Boil

Bring 1 1/4 cups water to the boil in a medium pot. Add the couscous and cover. Remove from heat.

Prep

While the couscous is sitting, dice your red onion, tomatoes, and cucumbers. In a small dish, whisk the lemon juice and white wine vinegar together. Microwave for 10 to 15 seconds, until warm. Stir until sugar is dissolved. Add it to the warm lemon mixture. Set aside.

Fluff

With a fork, remove the lid and fluff up the couscous. Transfer it into a large bowl.

Add

Add the chopped vegetables to the couscous along with the Italian seasoning and basil. Mix everything until it is well combined. The Italian seasoning should be evenly distributed.

Pour

Pour the vinegar and white wine mixture over the couscous. Mix well. Add a generous amount of black pepper and salt. Serve with balsamic vinaigrette.

DEVOUR!

Variations

You can serve this salad with a variety of things. It goes well with sesame or steak. Here are some ideas:

Greek Couscous Salad To make a Greek Salad, add chopped kalamata Olives, crumbled Feta Cheese, diced Red Bell Pepper, and chopped fresh Parsley. Dressing: Combine lemon juice, olive oils, garlic minced, and salt.

Moroccan Couscous Salad : Add chickpeas and almond slices. Mix olive oil, lemon, honey, cumin, coriander and cinnamon with the lemon juice.

Asian Couscous: Add some chopped red bell peppers, carrots and cilantro. Dressing: Mix rice vinegar, honey, soy sauce and minced ginger with a pinch of pepper flakes.

Spicy Couscous: Want to add a little kick? Add diced red onion, diced cilantro, and diced jalapeno. Dressing can be made using lime juice, olive oils, minced garlic and a bit of black pepper and salt.

FAQs

Is this meant to be eaten cold or hot?

You can eat it hot or cold. If it's summer, I like to serve it cold. If I'm eating inside, I prefer to have it warm as part of an indoor meal. You can eat it chilled by letting it sit in the refrigerator for a few hours. The flavors will blend better.

Why isn't my couscous fluffy?

The ratio of couscous to water is key. I use a ratio of 1.25:1, but some people go as high as 1.5 cups, while others only use 1 cup. I suggest experimenting. You could also have an old couscous or a problem with overcooking or undercooking. Separate the grains with a fork!

Do I need to wash couscous prior to cooking?

Nope. You only need to wash the grain if it contains starch. Couscous doesn't.

How to store Mediterranean Couscous Salad

Store the couscous inside the refrigerator in an airtight, sealed container. The couscous should last up to four days. Stir it well before serving it to redistribute flavors. It is not recommended to freeze the couscous as this will make it mushy, and the vegetables will wilt.

Yield: 8 Servings

Healthy Mediterranean Couscous Salad

Quick and healthy Mediterranean Couscous Salad with lots of vibrant, fresh vegetables. This is a great recipe for feeding a large group!

Prep Time 15 minutes

Total Time 15 minutes

Ingredients

The Dressing

1/4 cup white vinegar
Fresh lemon juice, 4 tsp
2 tbsp of granulated Sugar

Salad

1 cup dried whole wheat couscous
Red onion diced to 1/2 cup
1 cup medium cucumbers, chopped
2 cups of large tomatoes, chopped
1/4 cup light or fat-free feta cheese
3 tablespoons Italian seasoning
Fresh basil sliced into 3 tbsp
1 tsp of garlic powder
Salt
Pepper
2 tbsp balsamic vinegar

Instructions

Bring 1 1/4 cups water to the boil in a medium pot. Add the couscous and cover. Remove from heat.
While the couscous is sitting, dice your red onion, tomatoes, and cucumbers. In a small dish, whisk the lemon juice and white wine vinegar together. Microwave for 10 to 15 seconds, until warm. Stir until sugar is dissolved. Add it to the warm lemon mixture. Set aside.
With a fork, remove the lid and fluff up the couscous. Transfer it into a large bowl.
Add the chopped vegetables to the couscous along with the Italian seasoning and basil. Mix everything until it is well combined. The Italian seasoning should be evenly distributed.
Pour the vinegar and white wine mixture over the couscous. Mix well. Add a generous amount of black pepper and salt. Serve with balsamic vinaigrette.

Notes

Enjoy this Mediterranean Couscous Salad cold in summer or hot in cooler months.

Nutrition Information:

Yield:

Serving Size

1
Serving Size: Calories: 139 Total Fat: 4g Saturated fat: 3g Trans Fat: 0g Unsaturated fat: 1g Cholesterol: 17mg Sodium: 252mg Carbohydrates: 20g Fiber: 2g Sugar: 7g Protein: 5g

The Healthy Mediterranean Couscous Salad recipe appeared first on Food Faith Fitness.

References:

By: Taylor Kiser
Title: Healthy Mediterranean Couscous Salad
Sourced From: www.foodfaithfitness.com/mediterranean-couscous-salad/
Published Date: Thu, 04 May 2023 10:47:06 +0000

Frequently Asked Questions

What mint is used for Thai food?

Lime-leaf mint (Mentha cervina) is the most commonly used type of mint in Thai cuisine.

It has a mild, lemony flavour that adds freshness and zing to dishes. Other spices such as lemongrass, galangal, garlic and coriander are also frequently added to enhance the flavour of Thai dishes.

Mint can be used in sweet or savoury dishes. You can create authentic Thai flavours by choosing the right herbs, spices, and aromatics.

Make a Thai dish next time and add some lime-leaf mint to give it extra flavor.

Happy cooking!

Does Thai use ginger?

The answer is yes. In traditional Thai cuisine, ginger is used extensively. It is often added to stir-fries and soups and is also commonly used in desserts and drinks such as lassis.

Ginger is a native of China, Japan, Korea and other Asian countries. Its origins go back over 5,000 years. It is believed to have originated from Southeast Asia, where it was cultivated medicinally.

Ginger has been shown to reduce nausea and stimulate digestion. It may even help prevent migraines. Ginger is also known to reduce muscle spasms and joint pains as well as treating arthritis.

Ginger is often eaten fresh in Thailand. The ginger root is then cut into thin strips. Once dried, it can be stored for future use. From Asian markets, ginger root can be bought in cans and jars.

What are the best Thai spices?

Galangal and coriander are some of the best Thai spices. Some other good spices include cayenne pepper, clove, cardamom, black peppercorn, fennel seeds, star anise, and cloves.

Rose petals, bay leaves and pandan leaves are all valuable spices.

What are the principal Flavours in Thai Cuisine?

Thai cuisine includes several distinct regional cuisines. These include Northern and Central Thai cuisines, as well as Southern, Eastern, Western, Eastern, Western, Northeastern Thai food. Each region has a distinct flavour profile.

Thai food has many common flavors, including sweet, salty.

Thais value sweetness as it makes the food more enjoyable. Thai cuisine includes sweet ingredients like palm sugar (gulamelaka) or coconut milk.

Thailand is also known for its sourness. Hot dishes can often be paired with sour foods. This combination helps balance out the heat.

Thai food is not complete without spicy food. Thai cuisine uses a lot of spices, including galangal ginger root, chilli pepper, and garlic.

What uses is Thai spice?

We all have heard the term Thai spices, but we don't understand what it really means. It makes our mouths water when we try it.

It isn't just any spice. It is an essential ingredient that brings flavor and depth into dishes that might otherwise be boring.

Although there are many recipes that call for Thai spices in large numbers, very few recipes actually use the true thing. So let's help you figure out how to ensure you're adding these delicious flavors to your meals.

As far back as ancient times, Thais have been cooking with herbs and spices to add flavor to food and beverages. The name Thai originates from the Sanskrit word for "to cook."

Thais are still fond of spicy foods. This preference can often be attributed to Thailand's hot weather, which makes it hard to stay warm without hot beverages. Thais also consume more chili peppers per capita than Americans and Europeans.

The best way to learn about Thai spices is to visit a local Asian grocery store. There are many options available, including dried chilies as well as fresh basil leaves and curry paste.

You might also find whole peppercorns and cloves as well as cinnamon sticks, star anise pods (star anise), cardamom pods ginger root, cumin seeds coriander seeds seeds, fennel seed, nutmeg mace, mustard seeds, saffron threads garlic, onion, rice vinegar, and tamarind juice.

Thai cuisine uses both dry and wet spices. Wet spices are ground finely, while dry spices are typically ground.

Dry spices are typically added directly to a dish. You can sprinkle ground red pepper on your chicken soup. Wet spices are commonly mixed with oil or butter to form a paste.

Wet spices are used in dressings, sauces and marinades. The most popular wet spices are fish sauce (oyster sauce), sesame oil, sesame paste, curry paste, and Hoisin sauce.

To make Thai food at your home, it is important to understand which spices are best with particular ingredients.

Red pepper flakes are recommended for beef. Use white pepper if you are using seafood like shrimp.

You can also order online if your Asian market is not available. You can find everything here, from dried chilies to exotic spices and herbs.

These Thai recipes will make you hungry next time!

What are the 11 spices of Indian cooking?

Indian cuisine is made up of eleven spices: coriander seeds; cumin seeds; fennel and mustard seeds; nigella and black pepper; cloves, cinnamon sticks; dry red chili powder; turmeric and cardamom.

These ingredients can also be used in almost any dish. These spices add a unique flavor to dishes like curries, chutneys and pickles, rice, bread, and desserts.

Health benefits can also be attained from spices. One example is turmeric, which helps fight cancer cells. Bad breath can be prevented with cloves. Black pepper decreases cholesterol. Cinnamon lowers blood pressure. And ginger aids digestion.

A spice rack can be a wonderful kitchen tool, as it allows for you to try different flavors. You can either make your own spice blends or purchase ready-made spices.

Some people do not like to add spices to their food. They believe spices only mask natural flavor and do little to enhance them. However, adding a pinch of salt or pepper is no harm in enhancing the flavor of your meals.

Most chefs agree that spices are an essential part of cooking art. Many dishes would be bland and tasteless without spices. Next time you feel inspired, try a new recipe.

Statistics

According to the McCormick Science Institute, indigenous Indian spices were cultivated as early as the 8th century BC in the gardens of Babylon. (spicecravings.com)
It has been estimated that around 1,000 tons of pepper and 1,000 tons of other common spices were imported into Western Europe each year during the Late Middle Ages. (en.wikipedia.org)
According to Healthline, pink Himalayan salt is estimated to contain up to 84 minerals and trace elements, which gives the salt its special pink color. (spicecravings.com)

External Links

How To

How to Cut Shiitake Mushrooms

So the shiitakes have been doing well. You can't go wrong with them. However, how do you cut them without cutting yourself? We've tried everything, even scissors. They keep falling out of our hands. What's the matter?

You have a trick. You must put a rubber band around the mushroom's stem and twist it tight. That way, you won't slip and cut yourself.

It may sound too simple. It is. But it's also very useful.

The rubber band makes it slippery so that it feels natural when you pick up the stem. It's a good idea to secure the stem.

Now, go ahead and try it. You'll be amazed how easy it is to cut mushrooms.