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Vegan Mediterranean Pearl Couscous Salad

Vegan Recipes Lacto Vegetarian Recipes Plant based Recipes Vegan Mediterranean Pearl Couscous Salad

This Mediterranean-inspired pearl couscous salad bursts with vibrant vegetables, hearty chickpeas, and creamy homemade vegan feta — a refreshing vegan salad recipe that’s as nourishing as it is satisfying. Light yet filling, each bite offers a pop of texture and flavour, from the tender couscous pearls and juicy cucumber to the sweet crunch of yellow peppers and sun-dried tomatoes. Tossed in a zesty herb dressing and topped with crumbly homemade vegan feta cheese made from tofu, it’s an ideal dish for everything from weekday lunches to elegant gatherings.


Whether you’re looking for wholesome vegan recipes or colourful lacto vegetarian recipes for summer, this vegan salad recipe is a winner. It’s packed with plant-based protein, seasonal produce, and Mediterranean flair — perfect on its own or served alongside grilled vegetables or crusty bread.

Recipe:

Serves: 4


Preparation time: 15 minutes

Cooking time: 10 minutes

Total time: 25 minutes


Ingredients:

For the salad:

  • 250g pearl couscous

  • 1 tablespoon olive oil

  • 1 tin (400g) chickpeas, drained and rinsed

  • 1 yellow bell pepper, thinly sliced

  • 1/2 cucumber, halved lengthways and sliced

  • 50g sun-dried tomatoes, chopped

  • 60g baby spinach or shredded kale

  • 100g homemade vegan feta-style cheese (see ingredients below or use store-bought)

  • Salt and freshly ground black pepper, to taste


For the dressing:

  • 3 tablespoons extra virgin olive oil

  • Juice of 1 lemon

  • 1 teaspoon dried oregano

  • 1/2 teaspoon garlic granules

  • 1/2 teaspoon maple syrup

  • Salt and pepper to taste


For the homemade vegan feta-style cheese:

  • 200g firm tofu

  • 2 tablespoons lemon juice

  • 1 tablespoon apple cider vinegar

  • 1 tablespoon olive oil

  • 1 teaspoon miso paste

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon onion powder

  • 1/2 teaspoon salt





Method:

  1. Bring a medium saucepan of salted water to a boil. Add the pearl couscous and cook for 8–10 minutes, or until al dente. Drain well and immediately toss with 1 tablespoon of olive oil to prevent clumping. Let it cool slightly while you prepare the rest.


  2. In a large mixing bowl, add the cooked couscous, chickpeas, sliced yellow pepper, cucumber, sun-dried tomatoes, and spinach. Gently mix to combine, allowing the residual warmth from the couscous to slightly wilt the greens.


  3. In a small bowl or jar, combine the lemon juice, extra virgin olive oil, oregano, garlic granules, maple syrup, salt, and pepper. Whisk (or shake) until fully emulsified and drizzle-worthy.


  4. Pour the dressing over the salad mixture. Toss gently but thoroughly to coat every grain and vegetable in that herby, lemony goodness.


  5. For the vegan feta-style cheese, crumble the pressed tofu into a food processor or blender. Add the lemon juice, apple cider vinegar, olive oil, miso paste, garlic powder, onion powder, and salt. Pulse just until the texture is crumbly but creamy — similar to traditional feta. Taste and adjust salt or acidity if needed. For best results, chill for 1–2 hours to allow the flavours to develop and firm up.


  6. Spoon or crumble the vegan feta-style cheese over the salad and gently fold it in for creamy pockets of tanginess throughout. Finish with an extra crack of black pepper and a drizzle of olive oil if you like.


  7. Serve slightly chilled or at room temperature. It’s a vegan salad recipe that gets better as it sits, making it great for picnics, barbecues, and next-day lunches.



Additional Tips:

  • If you can’t find pearl couscous, orzo or bulgur wheat make great alternatives.


  • Add olives or fresh chopped herbs like parsley or basil for even more Mediterranean flavour.


  • This vegan salad recipe is ideal for meal prep — it keeps well in the fridge for up to 3 days.


Alternative Cooking Methods:

  • No-cook meal prep: Prepare the couscous ahead and chill it so you can toss everything together straight from the fridge — perfect for busy days.


  • Grilled version: Lightly grill the peppers and cucumber for extra depth and a subtle smoky undertone.


  • Crispy chickpeas: Roast your chickpeas in the oven or air fryer with paprika, garlic powder, and a pinch of salt for a golden, crunchy twist.


  • Air fryer peppers: Pop sliced peppers into the air fryer at 180°C for 6–8 minutes — they come out charred and perfectly tender with no oil splatters.


Allergy information / alternatives:

  • Gluten-free: Substitute pearl couscous with gluten-free grain like quinoa or buckwheat.


  • Nut-free: This recipe is naturally nut-free.


  • Soy-free: Use a soy-free vegan cheese alternative instead of tofu-based feta.



Nutritional Information (per serving):

  • Calories: ~420 kcal

  • Protein: ~15g

  • Fat: ~20g

  • Carbohydrates: ~45g

  • Sugar: ~6g

  • Salt: ~1.4g


Note: The nutritional information provided is approximate and may vary based on the specific ingredients used and their proportions.





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