Spring Pea Feta Couscous Salad Recipe

spring pea feta couscous salad : springtime calls for fresh, vibrant meals that celebrate the season’s best produce. One dish that perfectly captures the essence of spring is the Spring Pea Feta Couscous Salad. Bursting with sweet green peas, crumbled feta cheese, toasted walnuts, and herby basil vinaigrette, this salad is a perfect balance of flavors and textures.

What makes this salad truly shine is its versatility—it’s quick enough for weeknight dinners and elegant enough for picnics or holiday gatherings. Plus, it’s packed with nutrients and pairs wonderfully with other Mediterranean-inspired dishes. The ingredients are simple, but the combination is extraordinary.

If you’re looking to eat healthier without sacrificing taste, this salad aligns beautifully with the benefits of a Mediterranean diet, which emphasizes whole grains, fresh vegetables, and heart-healthy fats like olive oil and nuts.

And when it comes to choosing your grains, couscous deserves more attention. Often mistaken for a grain, couscous is actually a type of pasta. There are several types, each with unique textures and uses. For this salad, Israeli couscous offers the perfect chewy, nutty base.

Why This Salad Works

• Sweet spring peas provide a pop of freshness and color
• Creamy feta cheese adds tangy richness
• Toasted walnuts give the salad crunch and depth
• Pearl couscous offers a satisfying bite
• Fresh basil vinaigrette ties everything together

Health Benefits of Key Ingredients

Spring Peas

• Rich in vitamin K, vitamin C, and fiber
• Naturally sweet and low in calories

Feta Cheese

• High in protein and calcium
• Lower in fat than many other cheeses
• Learn more about the health benefits of feta cheese

Couscous

• A low-fat source of complex carbohydrates
• Quick-cooking and light

Walnuts

• High in omega-3 fatty acids
• Supports heart health

Ingredients You’ll Need

Main Ingredients

• 1 cup Israeli couscous
• 1 cup fresh or frozen spring peas
• ½ cup crumbled feta cheese
• ¼ cup toasted walnuts, roughly chopped
• ¼ cup fresh basil leaves, chopped
• ½ cup arugula or baby spinach (optional)

For the Basil Vinaigrette

• ¼ cup extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon white wine vinegar
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• ¼ cup chopped basil
• Salt and pepper to taste

Ingredient Variations

• Swap couscous for quinoa or farro for a gluten-free or heartier version
• Replace feta with goat cheese or vegan feta
• Add-ins: cherry tomatoes, cucumber, radishes, chickpeas

Choosing the Right Couscous

For salads, Israeli couscous (also known as pearl couscous) is ideal. It has a larger grain and a chewy texture that holds up well to vinaigrettes. Traditional couscous is smaller and better suited for warm dishes or fine pilafs.

Fresh vs. Frozen Peas

• Fresh peas offer unmatched sweetness and a tender crunch.
• Frozen peas are convenient and retain much of their nutrition. Simply blanch them briefly in boiling water and shock them in ice water.

The Role of Feta Cheese

Feta cheese adds a salty, tangy bite that balances the sweetness of the peas and the nuttiness of the couscous. Use block feta in brine if possible for better flavor and texture.

Dairy-free alternative: Use almond-based feta-style cheese or leave it out and add extra walnuts for richness.

Basil Vinaigrette: The Game-Changer

This vinaigrette lifts the whole dish. It’s herbaceous, tangy, and ties everything together.

Basil Vinaigrette Tips

• Emulsify using a blender or whisking vigorously
• Use fresh basil for maximum flavor
• Add a pinch of sugar or honey if it’s too tart

How to Make Spring Pea Feta Couscous Salad

Step-by-Step Instructions

1. Cook the couscous:
   • Boil 1¼ cups of water.
   • Add couscous and a pinch of salt.
   • Simmer covered for 8–10 minutes or until tender.
   • Fluff and let cool.
2. Prepare the peas:
   • If using fresh peas, blanch in boiling water for 2–3 minutes.
   • If using frozen peas, thaw and rinse under cold water.
3. Make the vinaigrette:
   • Combine olive oil, lemon juice, vinegar, mustard, garlic, and basil in a blender.
   • Blend until smooth.
4. Assemble the salad:
   • In a large bowl, combine couscous, peas, feta, walnuts, and herbs.
   • Add arugula or spinach if using.
   • Pour over the vinaigrette and toss gently.

Serving Suggestions

This salad pairs wonderfully with:

• Grilled chicken or salmon
• Lamb kebabs
• Stuffed peppers
• A glass of Sauvignon Blanc or Pinot Grigio
• Sparkling water with lemon or cucumber

Storage & Meal Prep Tips

• Store in an airtight container for up to 3 days
• Great for meal prep—just keep dressing separate until serving
• Best served cold or at room temperature

When to Serve

Perfect for:

• Spring and summer picnics
• Barbecues and potlucks
• Lunchboxes
• Easter or Mother’s Day brunch

Common Mistakes to Avoid

• Overcooking couscous: leads to mushy texture
• Skipping vinaigrette emulsification: dressing separates and coats unevenly
• Using pre-crumbled feta: often dry and less flavorful

Creative Variations

• Mediterranean Couscous Salad: Add kalamata olives, sun-dried tomatoes, and oregano
• Vegan Version: Skip feta, double the walnuts, and use tahini dressing
• Protein-packed: Add grilled shrimp, chickpeas, or rotisserie chicken

FAQs

Can you make couscous salad ahead of time?
Yes, it stores well for up to 3 days. For best results, store the dressing separately.

What goes well with couscous salad?
Grilled proteins, crusty bread, and crisp white wine make perfect companions.

Is couscous healthier than rice or pasta?
Couscous has fewer calories than pasta and cooks faster than rice. It’s not a whole grain but is a lighter option.

How do you keep couscous from getting mushy?
Use a 1:1.25 ratio of couscous to water and avoid overcooking. Fluff with a fork after cooking.

Can I use frozen peas in this salad?
Absolutely. Just thaw and blanch them for a few seconds to retain color and texture.

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