My Vibrant Dual-Tomato Mediterranean Couscous Salad Recipe (Vacation in a Bite!)

I get so many questions from readers who are just starting their Mediterranean diet journey, and one of the most common is: “I’m overwhelmed! What’s a simple, delicious recipe that actually feels satisfying?”

It’s a great question because so many “diet” foods feel like they’re missing something. That’s why this is one of the first recipes I always share. It’s my answer to that feeling. This is not a “diet” salad; it’s a “lifestyle” salad.

This Mediterranean Couscous Salad Recipe is the perfect proof that this way of eating is about abundance, not restriction. It’s hearty, packed with sun-kissed flavor, and honestly, it just makes me happy to eat it. This is the kind of food that fuels your body and tastes incredible.

What Makes These Tomatoes So Special?

This salad is all about texture and contrast, and the real magic comes from the tomatoes. We’re using them two ways, and I promise this extra step is what takes it from “good” to “unforgettable.”

1. The Slow-Roasted Tomatoes

First, we slow-roast half of the cherry tomatoes. This isn’t a quick step (though you can totally do it days in advance), but it’s so worth it. Roasting them for a few hours concentrates their flavor into sweet, jammy little bites. This is where that deep, “sun-kissed” taste comes from.

2. The Fresh, Juicy Tomatoes

Then, we toss in fresh, raw cherry tomatoes right at the end. These add a bright, juicy pop that cuts through the richness of the olive oil and feta. It’s this contrast of cooked-and-raw, sweet-and-bright that makes every single bite interesting.

1.Is Couscous Allowed in a Mediterranean Couscous Salad Recipe?

I get this question all the time! And the answer is a resounding yes. The key to the Mediterranean diet is focusing on whole grains, and that’s exactly what we’re doing here.

We’re not using the tiny, refined Moroccan couscous. We’re using Whole-Wheat Israeli Couscous (also called pearl couscous). It’s a small, toasted pasta. By choosing the whole-wheat version, you get all that satisfying, chewy texture plus a fantastic boost of protein and fiber (almost 10 grams per serving!). It’s the perfect example of eating smarter, not just “less.”

2.How Can I Change Up the Flavors?

This recipe is a fantastic template. In the recipe card, I use fresh oregano, which gives it that classic, peppery Greek flavor. But here’s the fun part: you can completely change the vibe just by changing the herbs.

• For a sweet, anise flavor: Use all fresh basil.
• For a brighter, citrusy vibe: Add a handful of fresh chopped dill.
• For a classic pairing: Try a mix of parsley and mint.

While a tomato feta couscous salad is classic, you can easily make this your own. Not a fan of feta? Crumbled goat cheese is amazing, or try small, fresh mozzarella pearls.

To make it fully plant-based, just leave out the cheese! The roasted chickpeas are so hearty, you won’t even miss it. Speaking of which, I love this as a Mediterranean couscous salad with chickpeas because it makes it a truly complete, satisfying meal.

3.What’s the Best Way to Serve This Salad?

This salad is a total meal on its own, which is why it’s my number one answer to “what is a healthy Mediterranean lunch?”. It’s incredible for meal prep. Just pack the dressing separately, or go ahead and mix it all up—it tastes even better the next day as the flavors meld.

A great salad needs a great dressing. If you’re wondering how to make a simple Mediterranean salad dressing that really pops, the secret isn’t just olive oil and lemon. It’s the lemon zest and a tiny pinch of sumac. The zest adds a floral, citrusy aroma without making it too sour. And sumac? It’s a magical spice that adds a bright, tangy kick.

If you’re serving it for dinner, it’s amazing alongside:

• Simple grilled chicken or shrimp
• A flaky piece of baked salmon
• Warm, crusty whole-grain bread for dipping

Here is the full recipe. It’s incredibly forgiving, so feel free to adjust the herbs and seasonings to your taste!

Print Pin

Dual-Tomato & Herb Whole-Wheat Couscous Salad

A vibrant and satisfying salad featuring tender whole-wheat pearl couscous tossed with a bright lemon vinaigrette, roasted and raw tomatoes, crisp cucumbers, and fresh herbs.

Course Salad, Side Dish

Cuisine Mediterranean

Keyword Mediterranean Couscous Salad Recipe

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Roast Time 3 hours hours

Total Time 3 hours hours 40 minutes minutes

Servings 5

Calories 320kcal

Ingredients

For the Salad Base

• 1.1 cups approx. 200g dry whole-wheat Israeli (pearl) couscous
• 5 cups cherry tomatoes divided
• 1.75 cups one 15-oz can, rinsed roasted chickpeas, tossed with smoked paprika
• 3 small Persian cucumbers thinly sliced
• ⅓ cup fresh basil leaves torn

For the Vinaigrette & Assembly

• 1.5 tablespoons extra-virgin olive oil
• 1.5 tablespoons fresh lemon juice
• ½ teaspoon lemon zest
• 1 large garlic clove pressed or finely minced
• ¼ teaspoon sea salt
• ¼ teaspoon sumac optional, for brightness
• Freshly ground black pepper
• A scant ½ cup crumbled feta cheese
• 2 tablespoons chopped fresh oregano plus small sprigs for garnish

Instructions

• Roast Tomatoes (Advance Step): If you haven't already, roast 2.5 cups (half) of the cherry tomatoes. This can be done up to 3 days ahead and stored in the refrigerator.
• Cook Couscous: Prepare the whole-wheat Israeli couscous according to the package directions until it is al dente. Drain any excess water and set the couscous aside in a large mixing bowl to cool slightly.
• Prepare Vinaigrette: In a small bowl, whisk together the extra-virgin olive oil, lemon juice, lemon zest, minced garlic, sea salt, sumac (if using), and several grinds of black pepper.
• Assemble the Salad: Pour the vinaigrette over the slightly warm couscous and toss to coat. Slice the remaining 2.5 cups of raw cherry tomatoes in half. Add the raw tomatoes, the reserved roasted tomatoes, the roasted chickpeas, sliced cucumbers, torn basil, and chopped fresh oregano to the bowl. Toss gently to combine. Top with the crumbled feta cheese and garnish with oregano sprigs.

Notes

Nutrition Information

Per serving

• Calories: 320 kcal
• Total Fat: 8.9 g
• Saturated Fat: 2.3 g
• Sodium: 255 mg
• Total Carbohydrates: 51.5 g
• Dietary Fiber: 9.8 g
• Total Sugars: 7.4 g
• Protein: 13 g

Disclaimer: Values are estimates based on standard USDA data; actuals vary by brands and methods.