Vegetable and Spiced Cous Cous Salad

Ingredients

• 170 g (1 cup)dry couscous
• ½ tspground cumin
• ½ tspground coriander
• ½ tspsmoked paprika
• ½ tspfennel seeds
• ½ tspsalt
• 1 (100 g)courgette, sliced
• 50 gcherry tomatoes, halved
• 30 gcreamy feta, crumbled
• ¼ smallred onion, sliced
• 1 tbspsunflower seeds
• 2 tspmint, chopped
• 240 g (1 cup)Greek yoghurt
• 1Lebanese cucumber, grated
• 1 tbspmint, chopped
• ½lemon, juiced and zested
• 1 small clovegarlic, minced
• A pinch of eachsalt and pepper

Instructions

1. 1

   Season the couscous

   Mix the cumin, coriander, smoked paprika, fennel seeds and salt into the couscous. Prepare it according to the packet instructions, omitting extra salt if the packet already includes it, then set aside.

2. 2

   Griddle the courgette

   Lightly oil a griddle pan and heat it over medium heat. Fry the courgette on both sides until just cooked through; use a regular frying pan if you do not have a griddle pan.

3. 3

   Make the tzatziki

   While the courgette cooks, combine the yoghurt, grated cucumber, mint, lemon juice and zest, garlic, salt and pepper in a small bowl. Cover and refrigerate.

4. 4

   Cut the courgette

   Once cooked, cut the courgette into bite-sized pieces.

5. 5

   Toss the salad

   Add the courgette, tomatoes, red onion, feta, sunflower seeds and mint to the couscous, then mix everything together.

6. 6

   Serve with tzatziki

   Serve the couscous salad with the chilled tzatziki.

What is couscous salad?

Couscous is a North African staple made from small granules of wheat semolina, and it is often served with vegetables, spices and herbs. This version turns it into a quick salad, pairing warm-spiced couscous with griddled courgette and a cool yoghurt dressing.

The combination works because the grains take on the spices while the feta, mint and lemon add salty, fresh and tangy notes. Tzatziki on the side makes the salad feel complete without complicating the method.

Nutrition and macros by portion

The nutrition label shows one serving as written: 286 calories, 15g protein, 42g carbs, 7g fat.

The couscous provides most of the carbohydrates, while the feta, yoghurt and sunflower seeds contribute fat and some protein. Yoghurt and feta also contribute protein, with smaller amounts from the other ingredients. Pair a serving with extra non-starchy vegetables or a protein-rich main for a more substantial plate.

Let the spices flavour the grains

Even distribution: stir the cumin, coriander, paprika, fennel and salt through the dry couscous before adding liquid. This gives the grains a more even seasoning than sprinkling the spices over the finished salad.

Packet directions: couscous brands can differ, so follow the liquid quantity and resting instructions on your packet. Leave out any additional salt if the packet instructions already call for it.

Get the courgette just cooked

Pan heat: use a lightly oiled griddle over medium heat, or a regular frying pan. The courgette should cook through while still holding its shape.

Cutting: let the cooked slices become manageable, then chop them into bite-sized pieces. Smaller pieces distribute more evenly through the couscous.

Keep the dressing cool

Grated cucumber: grate it for a dressing that mixes easily with the yoghurt. If it seems especially wet, gently squeeze out excess liquid so the tzatziki stays thick.

Chilling: cover and refrigerate the tzatziki while you finish the salad. The cool sauce gives a pleasing contrast to the spiced grains and cooked courgette.

Build a balanced texture

Soft and crisp: couscous, courgette and tomatoes make a tender base, while sunflower seeds add crunch. Crumble the feta and slice the red onion finely so neither overwhelms a forkful.

Fresh finish: fold the mint through the salad near the end to keep its flavour prominent. Serve the tzatziki alongside rather than stirring it all in, so each person can add as much as they like.

Make it a meal or a side

Packed lunch: pack the salad and tzatziki separately if you want the grains to stay distinct until serving. Keep the dressing chilled until it is time to eat.

Dinner side: serve it with grilled vegetables, fish or another simple main. The salad already brings grains, vegetables, cheese and a yoghurt dressing to the plate.

Recipe notes & tips

• Check whether your couscous packet includes salt before seasoning the cooking liquid.
• Use a lightly oiled pan so the courgette can brown without sticking.
• Keep the tzatziki covered in the fridge while preparing the rest of the salad.
• Cut the courgette and red onion small enough to mix easily through the grains.
• Taste the finished salad before serving and adjust the seasoning if needed.

Variations

• Add chickpeas: fold drained chickpeas through the salad for a heartier version.
• Use parsley: swap some or all of the mint for chopped parsley.
• Add roasted pepper: mix in chopped roasted pepper for extra sweetness.
• Try another seed: replace sunflower seeds with pumpkin seeds for a different crunch.
• Make it spicier: add a little chilli to the spice mix to give the couscous more heat.

Common mistakes to avoid

• Adding extra salt automatically: check the packet instructions first, as the couscous may already be salted.
• Overcooking the courgette: take it off the heat once just cooked through so it keeps its shape.
• Watery tzatziki: squeeze excess liquid from a very wet grated cucumber before mixing it with the yoghurt.
• Chopping courgette too large: cut it into bite-sized pieces so it distributes through the salad.
• Mixing in the dressing too early: serve tzatziki on the side to keep the couscous salad from becoming soggy.

How to store

Refrigerate the salad and tzatziki in separate covered containers and eat within 2 days. Serve chilled or bring the salad to room temperature; if reheating it, warm the couscous salad gently and keep the tzatziki cold.

Frequently asked questions