Esta Vegan Couscous Salad is a simple and quick lunch that you can meal prep easily to make a week of healthy meals with over 26g de proteínas per serving!
I love making salads for my weekly meal prep! Salads don’t have to be boring, just try my Ensalada De Tacos Veganos or Ensalada vegana de fideos soba! They’re full of flavor and loaded with protein to keep me going for a whole day.
I wanted something different for this week, something with Mediterranean flavors but still with as much natural protein as possible. For protein, nothing beats chickpeas, but couscous is surprisingly rich as well. So I combined both in a simple and delicious recipe.
Aunque la receta completa está justo debajo, no te pierdas todos mis consejos más abajo, que incluyen sustituciones de ingredientes, mis trucos de cocina y fotos paso a paso.
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Vegan Couscous Salad
Ingredientes
- 1 taza de Pearl Couscous
Roasted Chickpeas and Carrots
- 1 puede Garbanzos - 15 oz / 400g
- 1 Zanahorias - peeled, cut into large sticks
- 1 cucharada de Aceite de Oliva
- 1 cucharadita de Paprika
- 1 cucharadita de Ajo en polvo
- 1 cucharadita de Comino
verduras
- ¾ taza de Pepino - picada
- ½ Pimiento verde - sin corazón, finamente picado
- 12 Tomates cherry - cortado en cubitos
- 1 taza de Espinacas Baby -
Harissa Yogurt Dressing
- ¾ taza de Yogur vegetal
- ¼ taza de Hierbas - finely chopped, I used mint, basil and cilantro, or parsley
- 2 cucharadas de Aceite de Oliva
- 1 ½ cucharada de Jugo de limon
- 2 cucharadas de Pasta Harissa
- 2 cucharaditas de Jarabe de arce
- ½ cucharadita de Salt
Instrucciones para la impresión en alta definición
- Cook the couscous according to the instructions. Drain and cool it completely before using it in the salad. I like to let it cool for 30 minutes at room temperature, then refrigerate it.
- Preheat the oven to 400 °F (200 °C). Line a large baking sheet with parchment paper. Set it aside.
- In a large bowl, add the canned chickpeas, carrot sticks, olive oil, paprika, garlic powder, paprika, and cumin. Toss to coat them evenly.
- Transfer the mix to a lined baking sheet and bake for 15 minutes in the center rack of the oven until roasted.
- Let the roasted mixture cool down fully before adding it to the salad.
- Meanwhile, stir all the salad dressing ingredients together until smooth. Set aside in the fridge while you assemble the salad.
- If you are making salad jars, add the ingredients to each jar in equal portions in this order: salad dressing, roasted chickpeas, and carrots, cooled cooked couscous, cucumber, tomatoes, green peppers, and spinach.
- Store in airtight glass mason jars for up to 4 days in the fridge.
- Place a plate on the open jar and flip the lot upside down to serve and toss to combine.
Equipos
Nutrición
Ingredientes y sustituciones
- Pearl Couscous – Also called Israeli Couscous. It comes in large pearls, almost as big as green beans but you can also use regular small couscous. For a high-protein gluten-free alternative, you can use quinoa instead.
- Garbanzos – I use canned chickpeas for this recipe.
- Zanahorias – Sliced in small sticks. You can swap for other crunchy vegetables.
- Aceite de Oliva – Any oil works, but olive oil strikes a good balance of flavor and heat resistance when cooking the veggie.
- Especias – I used a combination of Paprika, Garlic Powder, and Cumin.
- Pepino – I use English cucumber, but you can also use Lebanese cucumber.
- Pimiento verde – Or any bell pepper you have.
- Tomates cherry – I used cherry tomatoes from my garden. You can also use regular tomatoes, but since they’d need to be sliced, it might make the salad last less.
- Espinacas Baby – I love the taste and crunchiness of baby spinach, but you can also use arugula (called Rocket in other parts of the world).
- Yogurt natural – I used coconut yogurt, but any plant-based yogurt works.
- Hierbas – I used mint, basil and cilantro, or parsley.
- Jugo de limon – Fresh or bottled.
- Pasta Harissa – Harissa is a chili paste from the North-African countries made with peppers and many spices. It’s super tasty and brings some zing to the dressing. If you can’t find any, you can either make your own with a harissa recipe or replace it with Sriracha or Sambal Oelek, they are both chili pastes but with different spices.
- Jarabe de arce – For a touch of sweetness. You can alternatively use agave syrup or coconut nectar.
How to Make Vegan Couscous Salad
Making this salad is super easy, there are 3 main steps: the dressing, cooking carrots and chickpeas, and assembling.
Pour all the dressing ingredients in a mixing bowl.
Stir the dressing until it’s well mixed.
Add the seasoning to the sliced carrots and canned chickpeas.
Place the veggies on a baking sheet on a single layer and bake them for 15 minutes.
Pour the dressing at the bottom of your meal-prep jars and add the cooked veggies on top.
Cook the couscous and place it on top of the cooked veggies. Add the fresh vegetables on the top.
Consejos para preparar comidas
This salad is a perfect meal-prep lunch because you can make a large batch and divide it into as many servings as you want. Here are my tips to make meal-prepping easy:
- Si te estás preparando para more than 5 days ahead, keep the dressing, cooked veggies, cooked couscous, and fresh veggies in different containers. Assemble when serving.
- Otherwise, place the ingredients in this order to maximize the shelf life: dressing at the bottom, cooked ingredients above, fresh ingredients on top, and lettuce or spinach over everything. This prevents the dressing from turning everything into a mush and allows the lettuce to be changed if wilted.
- Make jars that match your typical tamaño de la porción!
Easy to prep and absolutely delicious!
¡¡gracias!!
Super delicious and easy to make.
Gracias !!