My refreshing Sweet Pea and Couscous Salad is hearty, filling and supplies about 25 grams of protein per serving. Ready in under 20 minutes, it stores well in meal prep containers for easy, healthy lunches throughout the week. Serve with crackers and fresh fruit for a balanced meal.
With hot weather and less desire for long kitchen sessions, chilled salads are my go-to. This Sweet Pea and Couscous Salad is one I make often: it’s satisfying, high in plant protein and keeps well in the fridge. The combination of sweet peas, chickpeas and feta gives the salad a substantial protein boost, while couscous adds quick-cooking bulk. It’s an excellent vegetarian meal-prep option and can be adapted easily to gluten-free or vegan diets by swapping ingredients.
Why You’ll Love This Fresh and Filling Salad
- Fast and simple: Couscous cooks quickly and mixes effortlessly with the other ingredients for a no-fuss salad you can assemble in minutes.
- Perfect for meal prep: Prepare a large batch on the weekend and portion into containers for grab-and-go lunches that stay fresh for several days.
- Nutrient-dense: Peas, chickpeas and feta contribute protein, while walnuts and herbs add healthy fats, fiber and antioxidants for a well-rounded dish.
Tips for a Better Sweet Pea Salad
- Swap the grain: If you prefer, replace couscous with quinoa, farro, or rice. Israeli couscous (pearl) adds a chewier texture if you like more bite.
- Add more veggies: Bell pepper, zucchini, celery, kale or edamame all work well. For a touch of sweetness try chopped dates, dried cherries or golden raisins.
- Serve creatively: Scoop the salad with tortilla chips, crackers or stuffed into pita pockets to make it more filling and fun.
Ingredients
- 3 cups sweet peas, fully thawed or quickly blanched
- 2 cups cooked couscous
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 cup diced cucumber
- 1 cup crumbled feta cheese
- 1/2 cup diced red onion
- 1/2 cup chopped walnuts
- 1/3 cup sliced green onion (optional)
- 1/4 cup chopped fresh herbs (parsley, dill, mint or a mix)
Dressing:
- 1/3 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon pure maple syrup or honey
- 1/2 teaspoon granulated garlic, or 1–2 cloves minced garlic
- 1/2 teaspoon salt
- 1/4 teaspoon dried oregano
- 1/4 teaspoon black pepper
How to Make Protein-Packed Sweet Pea and Couscous Salad
- Whisk the dressing ingredients together in a jar or medium bowl. Taste and adjust lemon, vinegar, salt or sweetness as needed, then set aside.
- In a large mixing bowl combine couscous, peas, chickpeas, feta, cucumber, red onion, green onion, walnuts and fresh herbs.
- Pour the dressing over the salad and toss gently until everything is evenly coated. Adjust seasoning with extra salt or pepper if desired. Serve immediately or chill for later.
Frequently Asked Questions
- Can I make this gluten free? Yes. Use gluten-free couscous or swap in quinoa, brown rice or another gluten-free grain.
- How do I make it vegan? Omit the feta or use a plant-based feta alternative.
- Can I prepare it in advance? Absolutely. The flavors meld as it rests, making this a great make-ahead salad for lunches.
- How long does it keep? Stored in an airtight container in the refrigerator, it should last 4–5 days.
- Should I eat it hot or cold? It’s best chilled or at room temperature, but you can warm it briefly if you prefer.
Serving Suggestions and Variations
Serve this salad alongside fresh fruit and whole-grain crackers for a balanced meal. To vary the texture and flavor, try toasted almonds or pepitas instead of walnuts, swap feta for goat cheese, or add roasted vegetables for warmth. If you want extra protein, toss in cooked chicken, canned tuna or more beans.
Recipe Details
- Total time: 22 minutes
- Prep time: 15 minutes
- Cook time: 7 minutes
- Yield: 4 servings
- Diet: Vegetarian (easy to make vegan or gluten-free)