Mediterranean Couscous & Chickpea Salad with Sundried Tomato Vinaigrette

Author: Jeannine Stokes-Waller

Registered Dietitian (SA). Dedicated to helping you live healthier — one simple, sustainable step at a time.

Looking for a colorful, nutrient-packed salad that’s as delicious as it is practical? This Mediterranean Couscous & Chickpea Salad with a tangy sundried tomato vinaigrette is a perfect option. It’s high in fiber and plant-based protein thanks to the combination of legumes (chickpeas) and vegetables, while couscous provides sustained energy from complex carbs.
This salad is also a meal prep superstar—it stores beautifully in the fridge for up to 4–5 days, making it ideal for busy weeks. For an extra boost of protein and a complete meal on the go, add grilled chicken or even shredded rotisserie chicken. Served warm or cold, this dish is versatile, satisfying, and easy to pack for lunches or quick dinners.

Why This Salad is a Nutritional Winner

• Legumes for extra fiber & protein – Chickpeas are rich in plant protein, helping with fullness and blood sugar balance, while their high fiber content supports gut health.
• Vegetables for added nutrients – Carrots, tomatoes, cucumber, and onion bring a variety of antioxidants, vitamins, and minerals to support energy and immunity.
• Balanced meal option – With couscous for slow-release carbs, chickpeas for plant protein, crunchy almonds for healthy fats, and the option of chicken, this salad easily becomes a complete balanced plate.
• Meal prep made simple – Keeps fresh for days, so you can portion it out in containers for grab-and-go lunches or quick dinners.

Mediterranean Couscous & Chickpea Salad with Sundried Tomato Vinaigrette

​Ingredients

​Salad

• 150 g couscous
• 250 ml vegetable stock
• 1 tin (400 g) chickpeas, drained
• 1 carrot, grated
• 1 red onion, finely chopped
• ½ cucumber, peeled and diced
• 12 cherry tomatoes, quartered
• ½ cup dried cranberries and raisins
• 1 cup flaked almonds
• Handful of fresh parsley, chopped

​Sundried Tomato Vinaigrette

• ¼ cup olive oil
• ¼ cup red wine vinegar
• ¼ cup balsamic vinegar
• 4 sundried tomatoes, chopped
• Oregano, to taste
• Garlic powder, to taste
• Salt and pepper, to taste
• 1 tsp honey 
• Water, as needed to thin

​Method

​Salad

1. Place the couscous and hot vegetable stock in a bowl. Cover with a plate and let stand for 5 minutes until fluffy.
2. In a large salad bowl, combine the chickpeas, carrot, cherry tomatoes, cucumber, onion, cranberries, raisins, and parsley.
3. Fluff the couscous with a fork and add it to the bowl. Season with salt and pepper.
4. Toast the almonds in a dry pan until golden, then set aside.
5. Pour the sundried tomato vinaigrette (see below) over the salad and toss well.
6. Sprinkle with toasted almonds just before serving.

Sundried Tomato Vinaigrette

1. In a small bowl, whisk together olive oil, vinegars, sundried tomatoes, oregano, garlic powder, honey (or sugar), salt, and pepper.
2. Add a splash of water if needed to thin to desired consistency.

Chef’s Tips

• Make it a full meal – Top with grilled chicken, shredded rotisserie chicken, or even grilled halloumi for a balanced plate with all major nutrients.
• Boost fiber further – Serve over a bed of leafy greens like baby spinach or rocket.
• Meal prep win – Store in an airtight container in the fridge for 4–5 days. Dressing can be stored separately and added before serving for extra freshness.
• Enjoy warm or cold – This salad is delicious either way!

Click here to download the recipe