Mediterranean Couscous Salad with Eggs and Fresh Vegetables
This Mediterranean couscous salad is so delicious and nutritious. It contains whole grain couscous, protein from the eggs, vitamins and fiber from the vegetables and healthy fats from the olive oil. With every bite there is a variety of textures and flavors. The cucumber and onion are crisp, the cherry tomatoes are juicy, the pistachios are crunchy, the eggs and feta are so creamy. This salad also contains arugula which gives it slightly spicy and peppery taste. It is seasoned only with olive oil and balsamic glaze.
Why should you make this salad?
I love those Mediterranean flavors. I grew up eating those ingredients. In my opinion they are very tasty and provide great benefits for the body.
- whole wheat couscous – a great source of complex carbohydrates. High in fiber, protein, iron and many vitamins. Whole wheat pasta will also keep you full for longer.
- pistachios – great source of plant-based protein. High in monounsaturated fats, magnesium, fiber and vitamin B6
- arugula – incredibly nutrient dense leafy green vegetable. It contains a variety of vitamins, minerals and antioxidants. Arugula is also low in calories and a great source of fiber.
- extra virgin olive oil – the healthiest fat you can consume raw. It may have benefits for the cardiovascular and nervous system.
- tomatoes, onions and cucumbers – delicious vegetables that are high in vitamins, antioxidants and fiber.
- eggs – they contain any nutrient you can think of. High in protein, B12 and selenium.
You can serve this salad as an appetizer or a side dish. If you are vegetarian, you can have this salad as a main meal. It is so filling. I think that the Mediterranean couscous salad will go very well with my lamb with mint and feta sauce.
What is couscous?
Couscous is a type of pasta that looks like small granules or spheres. It is very popular in Mediterranean, European region, and Africa. Couscous is either made from wheat or semolina. Since this pasta is so small it cooks very quickly. It is usually steamed in a small amount of hot water.
For this recipe I used whole wheat couscous, which contains more protein, B-vitamins and fiber then regular couscous.
How to cook couscous?
There are two methods of cooking couscous.
By adding boiling liquid to the dry couscous.
Personally, I prefer this method. Toasting the couscous in a hot pan gives it a slightly nutty flavor. To prepare the couscous using this method. Boil some of water. In a dry pan add the couscous. Preheat the pan to medium heat and toast the couscous for a minute by moving it around the pan. Then add the boiling water to the couscous. The amount of the water should be the same as the couscous. Turn off the heat, add salt, stir well, cover the pot with a lid and remove it from the stove top. Keep the lid on for 5 minutes or until all the water is absorbed. Fluff the couscous with a fork and set aside to cool off.
By adding the couscous to the boiling liquid
Boil the water, broth or stock. Add a pinch of salt and add the couscous to the boiling liquid. Stir and add the lid on top. Steam for 5 minutes and enjoy.
Helpful tips about making the Salad
I prefer to use cow feta in brine. This is my favorite type of feta because it is creamy and milder in taste. Unfortunately, it is not easy to find. I buy it from an international store, or I order it online. You can use whatever feta you have and like. I don’t recommend using feta that is already crumbled, because it has additives and anti-caking agents.
Use only fresh eggs, bought from reliable source. There is always slight risk of salmonella contamination when you consume runny egg yolks. Please, don’t serve undercooked eggs to kids, pregnant women, older adults and immunocompromised people.
When you prepare the Mediterranean couscous salad you are in control of seasoning. You decide how much salt, balsamic glaze and feta you need to add.
I used balsamic glaze and whole wheat from Trader Joe’s.
I don’t recommend saving leftovers from this salad. The arugula will wilt until the next meal.
Mediterranean Couscous Salad with Eggs and Fresh Vegetables
Ingredients
- ½ cup whole wheat couscous uncooked
- ½ cup hot water
- 2 Tbsp extra virgin olive oil
- 2 cups arugula
- thinly sliced red onion to taste
- 2 mini seedless cucumbers
- ½ cup cherry tomatoes
- 2 boiled eggs
- ¼ cup roasted pistachios
- salt and pepper to taste
- feta cheese to taste
- balsamic glaze
Instructions
To prepare soft boiled eggs
- Remove the eggs from the refrigerator. Fill a medium pot with enough water to cover an egg. Bring the water to boil. Use a spoon to add the eggs carefully to the boiling water. Then set a timer for 6 minutes for smaller eggs and 7 minutes for bigger eggs. While the eggs are cooking prepare a bowl with an ice bath. Once the timer beeps use a slotted spoon to remove the eggs from the boiling water and place them in the ice bath. Cool off for few minutes and peel.
To prepare the couscous
- Boil ½ cup of water. In a dry pan add the couscous. Preheat the pan to medium heat and toast the couscous for a minute by moving it around the pan. Then add the boiling water to the couscous. Add a pinch of salt, turn off the heat, stir well, cover the pot and remove it from the stove top. Let it sit covered for 5 minutes or until all the water is absorbed by the couscous. Fluff the couscous with a fork and set aside to cool off.You can also add the couscous to the boiling water, stir and cover.
To assemble the salad
- Peel the eggs and cut them in quarters. Then slice the onion and cucumbers thinly. In a salad bowl add the couscous, then the arugula, onions, cucumbers, tomatoes, pistachios and eggs. Crumble some feta on top.
- Drizzle the salad with extra virgin olive oil and balsamic taste. Add salt and pepper to taste. Stir and serve right away.
Other salad recipes you might like
Mediterranean Salad With Anchovy Breadcrumbs and Walnut Dressing