couscous salad recipe | Mediterranean couscous salad | healthy Indian style couscous salad |
by Tarla Dalal

healthy Indian style couscous salad recipe | couscous salad | Mediterranean couscous salad | with 20 amazing images.

couscous salad is a refreshing and nutritious dish that combines couscous with a variety of fresh vegetables, herbs, and dressings. It is popular in Mediterranean and Middle Eastern cuisines and is known for its versatility and ease of preparation.

Ingredients for couscous salad.
Couscous : The base of the salad, which can be regular or whole wheat couscous.
Vegetables : Common additions include diced cucumbers, tomatoes, bell peppers, spring onions, and broccoli.
Beans : chickpeas.
Herb : Fresh herbs like parsley, mint, or cilantro enhance the flavor.
Feta Cheese : Crumbled feta adds creaminess and a tangy flavor (optional).
Dressing : A simple dressing made from olive oil, lemon juice, garlic and sea salt.

Couscous is a good source of carbohydrates and provides some protein. When combined with vegetables and healthy fats from olive oil, couscous salad becomes a balanced meal rich in vitamins, minerals, and fiber.

couscous salad is not only delicious but also highly customisable, allowing for various ingredients based on personal preferences or seasonal availability. It is a perfect dish for those looking for a healthy, quick, and satisfying meal.

Pro tips for healthy Indian style couscous salad. 1. In a deep bowl put the soaked and drained couscous. Couscous is a good source of plant protein, especially for vegetarians. Couscous is a good source of fibre and almost negligible in fat and thus a wise choice for those aiming healthy heart, weight loss and looking to manage diabetes. 2. Add 1/2 cup soaked and boiled kabuli chana (white chick peas). The chewy texture of chickpeas provides a nice contrast to the soft and fluffy texture of couscous. Chickpeas are a great source of plant-based protein, adding substance and fullness to the salad

Enjoy healthy Indian style couscous salad recipe | couscous salad | Mediterranean couscous salad | with step by step photos.

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Healthy Indian Style Couscous Salad recipe - How to make Healthy Indian Style Couscous Salad

For Healthy Indian Style Couscous Salad
1/4 cup couscous
1/2 cup cucumber cubes
1/2 cup cherry tomatoes or tomatoes
1/2 cup soaked and boiled kabuli chana (white chick peas)
1/4 cup chopped spring onions
3 tbsp chopped black olives
1/2 cup blanched broccoli florets
1/2 cup chopped coloured capsicum
1/4 cup finely chopped mint leaves (phudina)
7 tbsp feta cheese

Dressing For Couscous Salad
3 tbsp extra virgin olive oil or
2 tbsp lemon juice
1 tbsp chopped garlic (lehsun)
1 tsp sea salt (khada namak)

Method
For healthy indian style couscous salad

To make the healthy indian style couscous salad recipe, put the couscous in a deep bowl. Add 1/2 cup hot water, cover and soak for 15 minutes. Drain and keep aside.

Dressing for couscous salad

In a bowl combine extra virgin olive oil or olive oil, chopped garlic and sea salt. Whisk well and keep aside.

Making the couscous salad

In a deep bowl , combine the soaked and drained couscous, cucumber cubes, cherry tomatoes or chopped tomatoes, boiled kabuli chana, chopped spring onions, chopped black olives, blanched broccoli florets, chopped coloured capsicum, chopped mint leaves and feta cheese.
Pour the prepared dressing evenly over the salad and gently toss to mix.
Serve healthy indian style couscous salad recipe | couscous salad | mediterranean couscous salad| immediately.

Nutrient values (Abbrv) per serving

Energy	383 cal
Protein	11.1 g
Carbohydrates	28 g
Fiber	7.3 g
Fat	25.5 g
Cholesterol	33.2 mg
Sodium	429.2 mg

Click here to view calories for Healthy Indian Style Couscous Salad

Healthy Indian Style Couscous Salad recipe with step by step photos

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what is couscous salad made of ?

what is couscous salad made of ? See below image of list of ingredients for couscous salad.

soaking couscous

In a bowl put 1/4 cup couscous. Couscous looks like a whole grain, but is actually a pasta made from durum wheat and sometimes in combination with semolina. It is available in the form of small balls. The 3 different varieties of couscous are Moroccan, Israeli and Lebanese. The later is the largest variety available. It cooks quite easily and it blends with most flavours too.
Add 1/2 cup hot water.
Cover and soak for 15 minutes.

After soaking we have 1 cup couscous.

dressing for couscous salad

In a bowl put 3 tbsp extra virgin olive oil or olive oil. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals.
Add 2 tbsp lemon juice. Lemon juice adds a bright, tangy flavor that complements the neutral taste of couscous and the other vegetables in the salad.
Add 1 tbsp chopped garlic.
Add sea salt. We added 1 tsp sea salt. The use of sea salt in dressings is often associated with Mediterranean and European cuisines, where it's a common ingredient.

Whisk well.
Dressing for couscous salad.

making couscous salad

In a deep bowl put the soaked and drained couscous. Couscous is a good source of plant protein, especially for vegetarians. Couscous is a good source of fibre and almost negligible in fat and thus a wise choice for those aiming healthy heart, weight loss and looking to manage diabetes.
Add 1/2 cup cucumber cubes. Cucumber adds a refreshing crunch and contrasting texture to the soft couscous grains. Cucumbers are high in water content, contributing to the overall hydration of the salad.
Add 1/2 cup cherry tomatoes or chopped tomatoes. herry tomatoes add a burst of sweetness and acidity to the salad, balancing the neutral flavor of the couscous. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart.

Add 1/2 cup soaked and boiled kabuli chana (white chick peas). The chewy texture of chickpeas provides a nice contrast to the soft and fluffy texture of couscous. Chickpeas are a great source of plant-based protein, adding substance and fullness to the salad
Add 1/4 cup chopped spring onions. Spring onions add a fresh, pungent flavor that complements the neutral taste of couscous. They add a vibrant green color to the salad, making it visually appealing.
Add 3 tbsp chopped black olives. The salty and briny flavor of black olives helps to balance the other ingredients in the salad. Black olives are a good source of antioxidants and healthy fats. Black olives are a common ingredient in Mediterranean cuisine, adding a touch of authenticity to couscous salad.
Add 1/2 cup blanched broccoli florets. Broccoli adds a nice crunch and texture to the couscous salad, providing contrast to the softer grains. It is a good source of Vitamin C which boosts the immune system and fights off cancers, heart disease and protects the body from free radical damage.
Add 1/2 cup chopped coloured capsicum. The bright colors and varying flavors of different bell peppers (red, yellow, green, orange) contribute to a vibrant and flavorful salad. Rich in vitamin C, protects and maintains the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters.

Add 1/4 cup finely chopped mint leaves (phudina). The fresh aroma and taste of mint add a vibrant and invigorating quality to the salad. Mint pairs well with the other ingredients often found in couscous salads, such as vegetables and feta cheese.
Add 1/2 cup feta cheese. Feta's tangy and salty flavor complements the neutral taste of couscous and adds a delightful contrast. Feta is a good source of protein, calcium, and other essential nutrients.
Colorful Couscous Salad is a vibrant and refreshing salad that combines the fluffy texture of couscous with a medley of colorful and nutritious vegetables.
Add the prepared dressing evenly over the salad.
Toss it gently.

Serve couscous salad | Mediterranean couscous salad | healthy Indian style couscous salad | immediately.

pro tips to make cous cous salad

Fresh herbs like parsley and mint can add a burst of flavor and color to your salad.
You can add crunchy elements like toasted nuts, seeds, or croutons for a satisfying texture.
Experiment with different vegetables to create unique and flavorful combinations. Try adding roasted carrots, grilled zucchini, blanched mushrooms or baby corns.
For the best flavor and texture, serve the couscous salad immediately after preparing it.

pro tips for Indian style couscous salad

In a bowl put 3 tbsp extra virgin olive oil or olive oil. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals.
Add sea salt. We added 1 tsp sea salt. The use of sea salt in dressings is often associated with Mediterranean and European cuisines, where it's a common ingredient.
In a deep bowl put the soaked and drained couscous. Couscous is a good source of plant protein, especially for vegetarians. Couscous is a good source of fibre and almost negligible in fat and thus a wise choice for those aiming healthy heart, weight loss and looking to manage diabetes.
Add 1/2 cup soaked and boiled kabuli chana (white chick peas). The chewy texture of chickpeas provides a nice contrast to the soft and fluffy texture of couscous. Chickpeas are a great source of plant-based protein, adding substance and fullness to the salad

benefits of Indian style couscous salad

Indian Style Couscous Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
1. Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits (oranges, grapefruit and sweet lime), lemons, vegetables ( capsicum , broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 139% of RDA.
2. Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 43% of RDA.
3. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 38% of RDA.
4. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 36% of RDA.
5. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour , chana dal, moong, walnuts, masoor dal, brown rice , jowar, bajra. 30% of RDA.
6. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dal) moong, oats, matki, whole grains . 29% of RDA.
7. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, toor dal , sesame seeds ). 25% of RDA.
8. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods. 21% of RDA.
9. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 20% of RDA.
10. Zinc : Zinc is involved in collagen synthesis and this helps repair skin and helps build immunity. See our zinc rich Indian foods and recipes like pumpkin seeds, nuts, whole grains like jowar, bajra, barley. Pulses like moong, rajma, chick peas. Dals like Urad Dal, Chana Dal, Toovar Dal, Masoor Dal etc. However the grains and pulses have phytates in them which hinder zinc absorption. Hence nuts are a better source of zinc in vegan diets. 17% of RDA.