Low Sodium Mediterranean Couscous Salad

Bright, refreshing, and irresistibly wholesome, this Low Sodium Mediterranean Couscous Salad is the perfect balance of vibrant flavors and nutritious ingredients. Made with fluffy whole wheat couscous, crisp diced vegetables, tangy crumbled feta, and fresh herbs like parsley and mint, every bite bursts with Mediterranean goodness. A light dressing of extra virgin olive oil and zesty lemon juice ties it all together, while unsalted garbanzo beans boost the protein without adding unnecessary sodium. This quick and easy salad comes together in just 20 minutes, making it an ideal choice for a healthy lunch, a crowd-pleasing potluck dish, or a flavorful meal prep option. Serve it chilled or at room temperature for a versatile, heart-healthy twist on a classic Mediterranean favorite.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:5 mins

Total Time:20 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Fluff the couscous with a fork to separate the grains and transfer it to a large mixing bowl.

Step 3

In a small bowl, whisk together 3 tablespoons of extra virgin olive oil and 0.25 cup of lemon juice to create a dressing.

Step 4

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.

Step 5

Pour the olive oil and lemon dressing over the couscous mixture, and gently toss until everything is well combined.

Step 6

Fold in 0.5 cup of crumbled feta cheese, 0.5 cup of chopped fresh parsley, and 2 tablespoons of chopped fresh mint leaves.

Step 7

Season the salad with 0.25 teaspoon of ground black pepper, adjusting to taste as desired.

Step 8

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

Serving size	(1703.8g)

Amount per serving	% Daily Value*
Calories	1723.3

Total Fat 80.7g	0%
Saturated Fat 24.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 100mg	0%
Sodium 1395.8mg	0%
Total Carbohydrate 196.1g	0%
Dietary Fiber 43.6g	0%
Total Sugars 37.9g
Protein 68.2g	0%

Vitamin D 0IU	0%
Calcium 1145.2mg	0%
Iron 22.4mg	0%
Potassium 3444.1mg	0%

*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.

Source of Calories

Fat: 40.7%

Protein: 15.3%

Carbs: 44.0%