Craving a meal that’s as nourishing as it is delicious? Look no further! This Roasted Vegetable and Chickpea Israeli Couscous Salad is a vibrant medley of textures and flavors. We’re talking tender roasted eggplant and red pepper, hearty chickpeas, and those delightful pearly beads of Israeli couscous, all tossed in a zesty, spice-infused lemon dressing. It’s the perfect make-ahead lunch, impressive side dish, or light vegetarian dinner that will transport your taste buds straight to the Mediterranean.
PREP: 20 minutes + overnight soaking | COOK: 1 hour | YIELD: 9 servings
Ingredients
• For the Salad
• 1½ cups / 360 ml dried chickpeas
• 1 bay leaf
• 1 clove garlic, lightly smashed
• 1 eggplant, ends trimmed and diced into 1-inch pieces
• 1 red pepper, seeded and diced into 1-inch pieces
• 1 Tbsp / 15 ml extra virgin olive oil
• ¼ tsp / 1.25 ml each sea salt and freshly ground black pepper
• 1½ cups / 360 ml Israeli couscous
• ¼ cup / 60 ml pimento stuffed green olives, sliced
• ½ cup / 120 ml chopped flat leaf parsley
• 2 Tbsp / 30 ml chopped fresh mint
• 1 Tbsp / 15 ml capers, drained
• For the Zesty Lemon Dressing
• 2 Tbsp / 30 ml extra virgin olive oil
• ¼ cup / 60 ml freshly squeezed lemon juice
• ½ tsp / 2.5 ml ground cumin
• ¼ tsp / 1.25 ml turmeric
• ¼ tsp / 1.25 ml ground allspice
• ¼ tsp / 1.25 ml dried oregano, crumbled
• ¼ tsp / 1.25 ml dried mint, crumbled
• ¼ tsp / 1.25 ml each sea salt and freshly ground black pepper
Instructions
1. Place chickpeas in a large container, cover with plenty of cold water, and let soak overnight. Drain and rinse. Transfer the chickpeas to a large pot with the bay leaf and garlic clove. Cover with fresh, cold water, bring to a simmer, and cook partially covered for about 1 hour, or until tender. Drain well.
2. Meanwhile, preheat your oven to 425°F / 215°C. On a large sheet pan, toss the diced eggplant and red pepper with 1 Tbsp olive oil, salt, and pepper. Spread in a single layer and roast for about 20 minutes, stirring once, until tender and lightly browned.
3. While the other components cook, prepare the couscous. Combine the Israeli couscous with 4 cups / 950 ml of lightly salted water in a pot. Bring to a boil, then reduce the heat and simmer uncovered for about 8 minutes, or until tender. Drain thoroughly, but do not rinse.
4. Prepare the dressing by whisking together all dressing in a small bowl until well combined.
5. In a large serving bowl, combine the cooked chickpeas, roasted vegetables, and drained couscous. Add the sliced olives, parsley, fresh mint, and capers. Pour the dressing over the top and toss gently to combine everything. This salad can be served warm, at room temperature, or chilled.
Nutritional Information
• Per Serving: Calories: 200 | Calories from Fat: 55 | Protein: 6 g | Carbs: 31 g | Total Fat: 6 g | Saturated Fat: 1 g | Trans Fat: 0 g | Fiber: 3 g | Sodium: 69 mg | Cholesterol: 0 mg
Pro Tips
• In a time crunch? Substitute the dried chickpeas with two 15-ounce cans of chickpeas, rinsed and drained. Simply skip the soaking and boiling step.
• This salad is fantastic for meal prep! It keeps beautifully in an airtight container in the refrigerator for up to three days. The flavors meld and get even better overnight.
• Can’t find Israeli (pearl) couscous? Regular whole wheat couscous works well. Just be sure to follow the package for cooking times as they will differ.
• Feel free to customize the roasted vegetables. Zucchini, yellow squash, or cherry tomatoes would all be delicious additions.
FAQ
Q: Is this vegetarian couscous salad a good source of protein
A: Yes, this salad provides a healthy amount of plant-based protein, primarily from the hearty chickpeas. Each serving contains 6 grams of protein, making it a satisfying and nourishing vegetarian meal.
Q: Can I make this roasted vegetable salad gluten-free
A: Absolutely. To make this recipe gluten-free, simply substitute the Israeli couscous with a gluten-free grain like quinoa or brown rice. Be sure to follow the cooking instructions on the package for your chosen grain.
Q: How long does this chickpea couscous salad last for meal prep
A: This salad is perfect for meal prep. It keeps beautifully in an airtight container in the refrigerator for up to three days. The flavors meld and get even better overnight, making it a great grab-and-go lunch option.
Q: Can I use canned chickpeas instead of dried
A: Yes, for a quicker version, you can substitute the dried chickpeas with two 15-ounce cans of chickpeas. Just be sure to rinse and drain them well before adding them to the salad in step 5.
