This Mediterranean couscous salad is a vibrant, healthy dish inspired by Sicilian flavors—perfect for summer meals, meal prep, or a plant-based lunch everyone will love.
For more easy Mediterranean recipes, check out our summer pasta salad, Greek zucchini patties, Mediterranean salad, and Greek pasta salad.
A Fresh and Flavorful Way to Eat More Veggies
This Mediterranean couscous salad is our plant-based twist on the classic Sicilian caponata — and it’s absolutely bursting with color, flavor, and nutrition 🌿.
Louise and I make this recipe often during the warmer months when we crave something fresh, hearty, and nourishing that doesn’t require hours in the kitchen. It combines fluffy couscous, roasted eggplant, and a tangy-sweet caponata-style sauce with olives, capers, and raisins for a dish that’s as vibrant as it is satisfying.
What we love most is how good it makes you feel. This salad is packed with fiber-rich veggies, heart-healthy fats from olive oil and pine nuts, and complex carbs from couscous — making it a great choice for those looking for high-fiber vegetarian meals or low-cholesterol Italian recipes 💚. It’s also naturally vegan, easy to digest, and ideal for meal prep or picnics.
Whether you’re following a Mediterranean diet or just want to eat more plants, this salad checks every box. It’s flavorful, filling, and flexible — and honestly, we think it might become your go-to for a picnic couscous salad or healthy lunch you’ll actually look forward to 🥗.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Couscous: Traditional durum wheat couscous works best for texture and quick cooking. Substitute whole wheat couscous, or use quinoa or bulgur for a gluten-free twist.
- Boiling water or vegetable stock: Use vegetable stock for more flavor. You can also try tomato water (from grating fresh tomatoes) for a deeper Mediterranean profile.
- Eggplants: Globe or Italian eggplants are perfect for a creamy, rich bite. Substitute with zucchini or portobello mushrooms for a different but still healthy mediterranean salad base.
- Extra virgin olive oil: Adds rich, fruity flavor essential in eggplant caponata. Substitute avocado oil or use less and roast veggies with cooking spray for a lower-fat option.
- Celery: Adds crunch and freshness. If you’re out, try chopped fennel bulb or even carrot for a twist.
- Yellow onion: Sweet and mellow when sautéed. Red onion or shallots work well too, especially if you prefer a stronger punch in your cold couscous salad for summer.
- Tomato paste: Double-concentrated tomato paste gives a deep umami flavor. Substitute with sun-dried tomato purée or a thick homemade tomato sauce.
- Green olives: Briny and slightly bitter. Kalamata olives or black olives are great alternatives depending on your flavor preference.
- Capers: Add saltiness and tang. Substitute with chopped pickles or a splash of pickle juice.
- Sugar: Balances the acidity of the vinegar and tomatoes. Substitute with maple syrup, agave, or omit entirely for a more savory flavor.
- Raisins: Sweet and chewy contrast to the tangy-salty ingredients. Dried cranberries or chopped dates also work beautifully.
- White wine vinegar: Adds acidity to balance the sweet elements. Substitute with red wine vinegar, apple cider vinegar, or lemon juice.
- Pine nuts: Toasted for nuttiness and crunch. Substitute slivered almonds, chopped pistachios, or sunflower seeds for a budget-friendly or nut-free option.
- Basil leaves: Fresh and aromatic. Try fresh parsley, mint, or a mix of soft herbs for variety.
- Salt: Enhances all the flavors. Adjust to taste and depending on whether your olives and capers are already salty.
How to Make Mediterranean Couscous Salad?
1. Roast the Eggplant
Preheat your oven to 400°F (200°C). Cut the eggplants into bite-sized chunks, toss them with olive oil and salt, and spread them out on two baking trays. Roast for about 30 minutes, flipping once, until they’re golden and tender. Set aside to cool.
2. Cook the Couscous
In a medium bowl, combine the couscous with a pinch of salt. Pour in the boiling water, give it a quick stir, then cover tightly with a plate or lid. Let it sit for 5 minutes, then fluff it with a fork. Set aside.
3. Make the Caponata Base
Slice the celery and onion thinly. Sauté them in a large pan with extra virgin olive oil over medium heat. Cook slowly for 10 to 15 minutes, until the vegetables are soft, sweet, and lightly golden.
Stir in the tomato paste, green olives, capers, sugar, raisins, and white wine vinegar. Let everything simmer together for a few minutes, until the sauce thickens and becomes rich and glossy — this is the heart of your caponata. If it’s too thick add a splash of water.
4. Toast the Pine Nuts
Push the sauce to one side of the pan. On the empty side, add the pine nuts and toast them for 1 to 2 minutes, until golden and fragrant. Then stir them into the sauce.
5. Combine and Let It Rest
Add the roasted eggplant and fluffy couscous to the pan. Stir everything together gently and warm it through for about 5 minutes. Turn off the heat and let it rest for at least 2 hours — or better yet, overnight in the fridge. This resting time helps the flavors develop beautifully and turns it into the perfect make-ahead vegetarian salad.
Just before serving, top with fresh basil leaves. Serve your salad cold or at room temperature — ideal for summer lunches, meal prep, or as a picnic couscous salad your friends will love.
Tips
- Cut the eggplant evenly: This helps it roast at the same speed and ensures each piece becomes beautifully golden and tender. Overcrowding the tray? Use two — eggplant loves space!
- Salt the couscous: A little salt in the couscous goes a long way in flavor. One of the secrets to how to cook couscous for salad is seasoning early. You can even use vegetable broth for even more flavor.
- Use good-quality tomato paste: A concentrated paste gives that deep umami flavor that ties the caponata together. Look for double-concentrated Italian brands if possible.
- Toast the pine nuts separately if needed: If you’re worried about burning them in the pan, toast them in a dry skillet first. Just a few minutes makes a big difference.
- Let the salad rest: This is key. The flavor gets better after a couple of hours, and even better overnight. That’s what makes this the best couscous salad for meal prep.
- Don’t skip the sweet element: The raisins (or dates) balance the vinegar and tomato paste. Even if you’re not a fan of sweet-savory dishes, this touch brings harmony.
- Make it your own: Want to make an easy family-friendly couscous? Leave out the capers or reduce the vinegar for picky eaters. Or swap in mild olives for a less briny bite.
- Serve it room temp or chilled: This salad travels well and tastes even better when it’s not hot — ideal for summer barbecues, potlucks, or outdoor picnics.
Frequently Asked Questions
Yes! Quinoa, farro, or bulgur are great alternatives. Quinoa is especially good if you’re aiming for high-fiber vegetarian meals, and it’s naturally gluten-free.
Absolutely. In fact, it tastes even better after resting in the fridge overnight. This is why it’s perfect for meal prep, picnics, or busy weeknights.
No need to peel. The skin softens when roasted and adds texture and nutrients. Just make sure to cut it into small chunks so it cooks evenly.
Yes! This salad is naturally free from animal products and packed with vegetables, making it one of those low-cholesterol Italian recipes that’s both heart-healthy and satisfying.
You can! It’s delicious at room temperature, but if you prefer a warm dish, just serve it shortly after mixing everything together.
Chopped dried apricots, dates, or even dried cranberries work well if you want a slightly different sweet note.
Sure! Chickpeas, lentils, or grilled tofu are great additions that keep it plant-based. If you’re not vegan, a spoonful of tuna or grilled chicken can also work.
More Easy Mediterranean Recipes
- Lentil salad
- Spanakopita (Greek Spinach Pie)
- Greek Chickpea Salad
- Vegetarian Stuffed Bell Peppers
- Zucchini Fritters
- No-Mayo Potato Salad
- Eggplant parmigiana
- Mujadara (Lentils and Rice)
If you tried this Mediterranean couscous salad recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Mediterranean Couscous Salad
Ingredients
- 1 cup couscous (about 7 oz /200 g)
- 1 cup boiling water (250 ml) or vegetable stock
- 3 medium eggplants (about 3¼ lbs / 1.5 kg), cut into dice
- 2 tablespoons extra virgin olive oil plus more for roasting eggplant
- 1 rib celery (about 2½ oz / 70 g), trimmed and peeled
- 1 large yellow onion (about 5 oz / 150 g), thinly sliced
- 3 tablespoons tomato paste (double concentrate if you can find it)
- 3 tablespoons green olives pitted and roughly chopped
- 1 tablespoon capers
- 1 tablespoon sugar
- 1 tablespoon raisins
- 2 tablespoons white wine vinegar
- 1 tablespoons pine nuts toasted – sub almonds or pistachios
- 1 handful basil leaves for serving
- ¾ teaspoon salt more or less to taste
Instructions
- Roast the Eggplant: Preheat oven to 400°F (200°C). Cut 3 medium eggplants into chunks, toss with olive oil and ¾ teaspoon salt, and roast on two trays for about 30 minutes, until golden and tender. Set aside.
- Cook the Couscous: Place 1 cup couscous and 1/2 teaspoon salt in a bowl. Pour in 1 cup boiling water, stir, cover, and let sit for 5 minutes. Fluff with a fork and set aside.
- Make the Caponata Sauce: Thinly slice 1 rib celery and 1 large yellow onion. Cook slowly in 2 tablespoons extra virgin olive oil over medium heat until soft and golden, 10–15 minutes.Add 3 tablespoons tomato paste, 3 tablespoons green olives, 1 tablespoon capers, 1 tablespoon sugar, 1 tablespoon raisins, and 2 tablespoons white wine vinegar. Stir and simmer for a few minutes, until the sauce thickens and turns glossy.
- Toast the Pine Nuts: Push sauce to one side of the pan. Toast 1 tablespoons pine nuts on the other side until golden, then mix them in.
- Combine and Rest: Stir in roasted eggplant and fluffy couscous. Cook together 5 minutes, then let rest for at least 2 hours (or overnight).Serve: Top with 1 handful basil leaves. Serve cold or at room temp. Perfect for summer meals or a couscous picnic salad.
Notes
- Couscous: Use traditional or whole wheat; swap for quinoa or bulgur if gluten-free.
- Water: Substitute veggie stock for more flavor.
- Eggplant: Globe or Italian is best; sub with zucchini or mushrooms.
- Olive oil: Extra virgin for flavor; avocado oil or spray for lighter option.
- Celery: Adds crunch; fennel or cucumber are fun swaps.
- Onion: White, yellow or red.
- Tomato paste: Double-concentrated is best; sun-dried tomato purée works too.
- Olives: Green for briny bite; Kalamata or black for variation.
- Capers: Tangy and salty; pickles or pickle juice in a pinch.
- Sugar: Balances flavor; maple syrup, agave, or omit.
- Raisins: Sweet touch; try cranberries or dates.
- Vinegar: White wine is classic; red wine, cider, or lemon juice work too.
- Pine nuts: Toasted for crunch; almonds, pistachios, or sunflower seeds are great subs.
- Basil: Fresh is best; swap with parsley, mint, or soft herbs.
- Cut eggplant evenly for even roasting and golden bites.
- Don’t crowd the tray — roast in batches if needed.
- Salt the couscous or use veggie broth for max flavor.
- Use double-concentrated tomato paste for deep umami.
- Let it rest — even better after a few hours or overnight.
- Keep the sweet: Raisins or dates balance the tangy sauce.
- Adjust to taste: Skip capers or vinegar for picky eaters.
- Serve chilled or room temp — perfect for summer or picnics.
Nutrition
Hi! We are Nico & Louise
We’re here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) 🌿✨.
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Just made this for our church potluck and it was a huge hit! Everyone kept asking for the recipe. The flavors were so bright and unique—loved the sweet and tangy combo. Definitely making this Mediterranean couscous salad again!
Thank you so much, Maribel! I’m thrilled to hear it was a hit at your church potluck 😊 That sweet and tangy combo is one of our favorites too. Sending you a big hug from our kitchen to yours!