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 451kcal

Ingredients

Salad Base

• 200 g about 1¼ cups dry whole-wheat Israeli (pearl) couscous
• 5 cups cherry tomatoes divided (2½ cups for roasting, 2½ cups halved, raw)
• 1 15-oz/425 g can chickpeas, drained and rinsed (about 1¾ cups/280 g)
• 3 small Persian cucumbers thinly sliced
• ⅓ cup fresh basil leaves torn
• A scant ½ cup crumbled feta cheese
• 2 tbsp chopped fresh oregano plus small sprigs for garnish

For Roasted Tomatoes

• 1 –2 tbsp extra-virgin olive oil
• ¼ tsp sea salt

Vinaigrette

• 3 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice
• ½ tsp lemon zest
• 1 large garlic clove pressed or finely minced
• ½ tsp sea salt
• ¼ tsp ground sumac optional
• Freshly ground black pepper

For Roasted Chickpeas

• 1 tbsp extra-virgin olive oil
• 1 tsp smoked paprika
• ¼ tsp sea salt

Instructions

• Roast Tomatoes: Preheat oven to 120°C/250°F. Toss 2½ cups cherry tomatoes with 1–2 tbsp olive oil and ¼ tsp salt on a lined sheet. Roast 2½–3 hours until collapsed and jammy; cool.
• Roast Chickpeas: Increase oven to 200°C/400°F. Pat chickpeas dry; toss with 1 tbsp olive oil, smoked paprika, and ¼ tsp salt. Roast 20–25 minutes, shaking once, until crisp; cool.
• Cook Couscous: Boil in salted water per package until al dente (about 8–10 minutes). Drain well and place in a large bowl to cool slightly.
• Make Vinaigrette: Whisk olive oil, lemon juice, zest, garlic, ½ tsp salt, sumac (if using), and several grinds of black pepper.
• Assemble: Toss warm couscous with vinaigrette. Add raw halved tomatoes, roasted tomatoes, roasted chickpeas, cucumbers, basil, and chopped oregano; toss gently. Top with feta and garnish with oregano sprigs. Serve at room temperature or chilled.

Notes

Nutrition Information

Per serving

• Calories: ~451 kcal
• Total Fat: ~19.6 g
• Saturated Fat: ~4.2 g
• Sodium: ~680 mg
• Total Carbohydrates: ~55.5 g
• Dietary Fiber: ~8.4 g
• Total Sugars: ~7.8 g
• Protein: ~13.9 g

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

Kristina Hanson

Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.