My refreshing Sweet Pea and Couscous Salad is hearty, filling and packed with about 25 grams of protein per serving. It comes together in under 20 minutes and you can store it in meal prep containers for easy and healthy lunches all week long. Enjoy with a side of crackers and fresh fruit for a balanced meal.
It’s been so hot here lately and I haven’t been motivated to do much cooking. Instead, I’ve been relying on chilled salads that I can prep ahead of time, like this Sweet Pea and Couscous Salad. It’s packed with about 25 grams of protein per serving and holds up really nicely in the refrigerator for healthy lunches all week long. If you find yourself struggling with filling vegetarian lunch options during the week, you should definitely give this one a try.
Why You’ll Love This Fresh and Filling Salad
- Easy to make – Couscous is such a great ingredient to have on hand because it adds lots of heartiness to the meal and it cooks up quickly. Once it cools for a few minutes, add it to a large bowl with the other fresh ingredients and gently mix the dressing in.
- Great for meal prep – Make a big batch of this sweet pea salad on Sunday and then you can enjoy it for lunch all week long. Pack it into glass containers and refrigerate for up to 5 days. Serve with a side of fruit and crackers to make it even more filling.
- Packed with nutrients – This simple salad has about 25 grams of protein per serving, thanks to the peas, chickpeas and feta cheese. The additional vegetables, walnuts and fresh herbs also add fiber, healthy fats and important antioxidants.
Sweet Pea Salad Recipe Tips
- Replace the couscous – I like to use couscous because it’s quick to prepare and it tastes like pasta, but you can replace it with a nutrient dense grain such as quinoa or farro. White rice, brown rice or even just regular pasta would also work well.
- Add extra veggies – I didn’t want to go too crazy with adding tons of ingredients to this salad, but you can easily add in other fresh veggies that may go well with the flavors. Bell peppers, zucchini, celery, kale or even edamame. And if you want a little sweetness, add in some chopped dates, dried cherries or golden raisins.
- Enjoy with tortilla chips – I love using tortilla chips, or crackers, to scoop up this salad with. It can make it a little more filling and fun to enjoy.
Sweet Pea and Couscous Salad Recipe Ingredients
- Couscous – I used Moroccan couscous, the smaller kind, for this recipe, but you can use any type of couscous you prefer. Israeli couscous is great if you want more of a chewy texture in your salad. The couscous can be substituted with a grain like quinoa, rice or farro.
- Peas – I used a bag of frozen sweet green peas. I let them sit out until they were completely thawed, but you can also quickly blanche them if you prefer. Canned peas would also work, I just find the frozen ones to be more fresh.
- Chickpeas – I used one can of chickpeas that I rinsed and drained. Chickpeas add extra protein and fiber, which help to make the salad more filling. You can substitute the chickpeas for any other bean you like. Edamame would be a nice addition.
- Feta Cheese – Feta cheese adds creaminess and saltiness to the salad. It is also a good source of calcium and magnesium. If you prefer, you can use a different type of cheese.
- Onion – I used both red onion and thinly sliced green onion for this salad. You can use both, or just choose one variety if you like.
- Cucumber – Thinly sliced cucumber adds a refreshing bite and a nice crunch.
- Fresh Herbs – I used a mixture of chopped parsley, dill and mint for this salad. Feel free to just use one of those or whatever you have on hand.
- Walnuts – Walnuts add healthy fats, as well as nice texture to the salad. Any other nut or seed can be substituted.
- Dressing – The easy homemade dressing consists of: olive oil, lemon juice, red wine vinegar, dijon mustard, maple syrup, garlic, salt and pepper. If using store-bought dressing, I would suggest an oil and vinegar based one.
How To Make Protein Packed Sweet Pea Salad
- Add all dressing ingredients to a jar, or medium size bowl. Whisk until combined and give the dressing a taste to see if you need to adjust any of the flavorings. Set aside until ready to use.
- To a large mixing bowl, add in all of the salad ingredients, including: couscous, peas, chickpeas, feta cheese, cucumber, red onion, green onion, walnuts and fresh herbs.
- Pour the dressing over the salad and mix everything together well. Add extra salt or pepper, to taste. Salad can be served immediately, or chilled in the refrigerator for up to 5 days. Enjoy with a side of chips, cracker or fresh fruit.
Recipe Frequently Asked Questions
- Make this recipe gluten free by substituting the couscous with a gluten free version, or just swap it out for your favorite gluten free grain.
- Make this salad vegan by omitting the feta cheese or using a vegan feta cheese substitute.
- Can this salad be made ahead of time? Yes, this is a great salad to make ahead of time because the flavors really develop as it sits. I like to make it for meal prep and store it in containers for easy lunches all week long.
- How long do leftovers last? If stored in an air-tight container, in the refrigerator, leftovers should last about 4-5 days.
- Does this sweet pea salad need to be heated up? I prefer to eat mine chilled or at room temperature, but you can heat it up if you prefer.
Have a question I didn’t answer? Ask me in the comment section below and I will get back to you ASAP!
Looking For More Meal Prep Salad Recipes?
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Protein Packed Three Bean Quinoa Salad
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Sweet Pea and Couscous Salad
- Total Time: 22 minutes
- Yield: 4 1x
- Diet: Vegetarian
Description
My refreshing Sweet Pea and Couscous Salad is hearty, filling and packed with about 25 grams of protein per serving. It comes together in under 20 minutes and you can store it in meal prep containers for easy and healthy lunches all week long. Enjoy with a side of crackers and fresh fruit for a balanced meal.
Ingredients
Scale
- 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, such as parsley, dill and mint
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 freshly minced garlic
- 1/2 teaspoon salt
- 1/4 teaspoon dried oregano
- 1/4 teaspoon black pepper
Instructions
- Add all dressing ingredients to a jar, or medium size bowl. Whisk until combined and give the dressing a taste to see if you need to adjust any of the flavorings. Set aside until ready to use.
- To a large mixing bowl, add in all of the salad ingredients, including: couscous, peas, chickpeas, feta cheese, cucumber, red onion, green onion, walnuts and fresh herbs.
- Pour the dressing over the salad and mix everything together well. Add extra salt or pepper, to taste. Salad can be served immediately, or chilled in the refrigerator for up to 5 days. Enjoy with a side of chips, cracker or fresh fruit.
- Prep Time: 15 mins
- Cook Time: 7 mins
- Category: Lunch
- Method: Boiling, No Cook
- Cuisine: American
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