Healthy Mediterranean Garbanzo Bean and Whole-Grain Couscous Salad

This salad is a make-ahead recipe for a balanced and satisfying make-ahead lunch or dinner. It has a variety of flavors and textures from garbanzo beans, couscous,  feta cheese, fresh vegetables, herbs and spices, and lemon juice. Full of fiber, protein, and healthy fats, this Mediterranean-inspired salad is sure to become a favorite choice, and it’s proof you can use garbanzo beans for more than hummus!

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It’s easy to assemble. Cook the couscous in water or broth, and make the dressing in a separate bowl. Mix together the main salad ingredients, add the dressing, and refrigerate for hours or overnight.

If you can’t find whole-grain couscous, try whole-wheat pasta or barley. Cooked potato and sweet potato cubes are good options, too. Serve it as a meal on its own, over a bed of arugula or other greens, or with fresh fruit. It’s easy to pack in a container for an on-the-go lunch.

Variations

• For a gluten-free version, use brown rice or quinoa instead of couscous.
• For variety, try black beans, cannellini beans, pinto beans, or lentils instead of garbanzo beans
• For a dairy-free option, omit the feta cheese. Add ¼ cup of sliced olives.
• For more protein, add 1 cup of cooked salmon or cubed chicken breast, or 1-2 cans of tuna, drained.
• For a low-carb salad, swap the couscous for cooked riced cauliflower or cauliflower florets. 

Recipe for Mediterranean Garbanzo Bean and Whole-Grain Couscous Salad 

Makes 4 servings

Ingredients:

• 1 cup of dry whole-grain (whole-wheat) couscous
• 1 ¼ cups of low-sodium broth or water
• 1 15-ounce can of garbanzo beans, drained
• 1 cup of chopped tomatoes or halved cherry or grape tomatoes
• 1 cup of chopped cucumber, zucchini, or bell pepper
• 2-3 tablespoons of of finely diced onion
• ½ cup of freshly chopped herbs like parsley, mint, dill, and/or basil
• 2 tablespoons of olive oil
• 2-3 tablespoons of lemon juice
• (Optional) 1-2 cloves of garlic, peeled and pressed
• ½ teaspoon of paprika
• Salt and pepper to taste
• ¼ cup of crumbled feta cheese

Instructions:

1. In a small pot, bring the broth or water to a boil. Turn off the heat and stir in the couscous. Cover and let sit for 5 minutes. Fluff with a fork and set aside.
2. In a small bowl, whisk together the olive oil, herbs, lemon juice, garlic, paprika, salt, and pepper. Stir in the feta cheese.
3. In a large bowl, stir together the couscous, garbanzo beans, and chopped tomatoes, cucumber, zucchini, or bell pepper, onion, and herbs.
4. Pour the dressing over the salad and stir. Refrigerate 1-2 hours or overnight. 

Nutrition information per serving: 330 calories; 9 grams of fat; 2 grams of saturated fat; 10 mg of cholesterol; 300 mg of sodium; 50 grams of carbohydrates; 6 grams of sugar; 8 grams of fiber; 10 grams of protein

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