Pearl Couscous & Roasted Veggie Salad (Meal Prep)

Author: Sarah Cobacho

Published: April 14, 2024

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Close-up of a glass meal prep container with layers of dressing, roasted veggies and chickpeas with pickled onions on top.

This roasted vegetable salad is seriously next-level! Each bowl delivers 26 g of protein and 21 g of fiber, and the wide variety of plants is ideal for boosting your antioxidant intake and nourishing your microbiome. What’s also great is that it’s pretty hands-off, with the oven doing most of the work. The blend of flavors and textures with the pearl couscous, perfectly roasted veggies in Moroccan spices, crunchy hazelnuts, and sweet raisins, all served on a fragrant mint yogurt sauce, is something you’ll want to enjoy again and again. While I’ve made this as a meal prep option, it’s definitely worthy of serving to guests! I served it as a side at a family gathering recently, and everyone asked for seconds.

I first shared this recipe over a year ago, but I have just given it a little update, and I can confidently say that it is one of my favorite meal prep recipes and one that you’ll really look forward to all week long (I know I do!).

Why This Recipe Works

Top view of meal prep containers with couscous and roasted vegetable salad topped with pink pickled onions.
  • Flavorful and Healthy: Packed with nutrients and rich in flavors.
  • Perfect for Meal Prep: Easy to store and tastes great for up to 4 days. There is no need to reheat it, and it can be eaten straight from the bowl!
  • Versatile: Works well as a standalone meal or as a side dish for company.
  • Convenient: Uses simple ingredients for a hassle-free cooking experience.
  • Customizable: Easy to substitute ingredients based on availability or preference.

Ingredient Notes

  • Ras el Hanout: A Moroccan spice blend that adds a unique and rich flavor to the dish. It can also be found as “Moroccan spice mix”.
  • Pearl Couscous: Adds texture and substance to the salad. Substitute with regular wholemeal couscous or quinoa if desired.
  • Chickpeas: These provide a protein boost and make the salad filling. You can use canned chickpeas for convenience; just make sure to rinse well.
  • Vegetables: A mix of carrots, broccoli, and red bell pepper for a variety of nutrients and flavors. Feel free to add or substitute with other roasted vegetables.
  • Yogurt Mint Sauce: A refreshing and tangy dressing that complements the roasted flavors. Use any dairy-free yogurt to keep it vegan.

Step-By-Step Instructions

Start by preheating your oven and preparing your vegetables. Combine the chickpeas, carrots, and broccoli with ras el hanout and olive oil, and roast. Prepare the couscous with turmeric and a hint of olive oil for added flavor. Whisk together the ingredients for the yogurt mint sauce for a creamy, tangy finish. Combine all cooked components in a large salad bowl, adding the cucumber, hazelnuts, and raisins for extra crunch and sweetness. Divide the salad into portions, ready for meal prep enjoyment.

Roasted red peppers, carrots, and broccoli on a baking sheet.
Spiced roasted chickpeas spread out on a parchment-lined tray.
Bowl of creamy herb dressing with a spatula.
Glass meal prep containers with roasted vegetables.

Variations and Tips

  • Storage: It keeps fresh for up to 4 days. For optimal freshness, follow our suggested layering order and use a fitted airtight container.
  • Protein: Add lentils or hemp seeds for an added protein boost.
  • Reheating: Although it’s delicious to enjoy with the warm veggies when just prepared, once mixed with the yogurt sauce and topping, I recommend enjoying it cold.
  • Nut Substitutes: Swap hazelnuts with almonds or walnuts based on what’s available. For a nut-free option use pumpkin seeds.
  • Gluten-free option: Swap the pearl couscous for quinoa.
  • For more exciting meal prep ideas, check out my High-Protein Tofu Poke Bowl or High-Protein Vegan Marry Me Pasta. If you’re looking for more delicious pearl couscous salad inspo, check out this Roasted Cauliflower Salad with Tahini, Chickpeas, & Pearl Couscous from our super-talented friend Liz from Glow Diaries. Can confirm it’s a 10/10!

Why You’ll Love This Salad

  • Hearty
  • Nutritious
  • Flavor-Packed
  • Easy
  • Customizable
Glass meal prep containers filled with couscous salad, roasted chickpeas, and garnished with mint leaves and pickled onions.
Close-up of a glass meal prep container with layers of dressing, roasted veggies and chickpeas with pickled onions on top.

Pearl Couscous and Roasted Veggie Salad (Meal Prep)

4.9 from 8 votes
A flavorful, easy-to-make salad featuring roasted veggies, pearl couscous, and a tangy yogurt mint sauce. Perfect for meal prep or a company-worthy dish.
Sarah Cobacho (plantbaes.com)
Prep Time20 minutes
Cook Time20 minutes
Cooling Time 30 minutes
Total Time1 hour 10 minutes

Video

Servings 4 servings

Ingredients

  • 3 cups cooked chickpeas
  • 2 tbsp ras el hanout (divided )
  • 4 tsp olive oil (divided)
  • 3 medium carrots (peeled and chopped in a bias in approx 1 inch size)
  • 1 large broccoli (head chopped into florets)
  • 2 red bell pepper (capsicum) (halved and seeds removed)
  • 1 cup whole wheat pearl couscous (dry)
  • ½ tsp ground turmeric
  • 1 dash freshly grounded black pepper
  • 1 cucumber (seeds removed, and finely diced)
  • 2 tbsp hazelnuts (roughly chopped )
  • 3 tbsp raisins
  • pickled onions to taste
  • sea salt flakes to taste

Yogurt Mint Sauce

  • 1 cup dairy-free yogurt (I used soy)
  • 1 tbsp wholegrain mustard
  • 1.5 tbsp fresh lemon juice
  • 1 garlic clove (peeled, and finely minced)
  • ½ cup mint leaves (finely chopped )

Instructions

  • Preheat your oven to 400 °F, fan assist. Prepare 2 baking trays lined with baking paper.
  • On the first tray, add the chickpeas, and using your hands, combine with half of the spice mix and half of the olive oil. Make sure everything is thoroughly coated. Bake on the top rack to 20 to 25 minutes until crispy. Once baked, allow to cool down.
  • On the second tray, combine the carrots, broccoli, and the remaining olive oil and spice mix. Make sure everything is thoroughly coated. Place the red bell peppers face down. Bake on the middle rack of the oven for 25 minutes. Once baked, allow to cool down.
  • While the vegetables are roasting, prepare the couscous. In a small pot over medium heat, combine the dry pearl couscous, turmeric, a pinch of black pepper. Add water and cook according to the packet's instructions. Once cooked, rinse under cold water, to prevent sticking.
  • Prepare the yogurt mint sauce by combining the yogurt, mustard, lemon juice, minced garlic, and mint leaves.
  • Once the red bell peppers have cooled, peel off the bulk of the skin with your hand. The skin should come off easily. This is optional, but the skin can be a little bitter, and I prefer the soft texture of the peeled pepper. Then slice them into strips.
  • In a large bowl, combine the roasted carrots, broccoli, red bell pepper, and cucumber.
  • Then, it's time to pack up your meal! For optimal freshness, layer in the following order: start with the yogurt sauce at the bottom of the container, followed by the couscous, mixed vegetables, chickpeas, hazelnuts, raisins, and pickle onions. Enjoy 💚

Notes

This salad is perfect for meal prep and can be stored in the fridge for up to 4 days. Best enjoyed cold.

Per Serving

Calories 580kcalCarbohydrates 89gProtein 26gFat 15gSodium 319mgFiber 21gVitamin A 520IUVitamin C 142mgCalcium 247mgIron 8mg
COURSE Salad
CUISINE Moroccan-Inspired
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FAQ

Can I use a different grain instead of pearl couscous?

Absolutely, quinoa or regular wholemeal couscous are great alternatives.

How long can I store this meal prep?

It keeps well in the fridge for up to 4 days.

Is this recipe vegan?

Yes, just make sure to use dairy-free yogurt for the sauce.

What if I don’t have ras el hanout?

Ras el hanout is also known as “Moroccan spice mix” and is widely available in the spice aisle. You can also make a simple version with a bit of turmeric, cumin, coriander, cinnamon, and paprika. Alternatively use another fragrant spice mix available to you. Shawarma, or baharat also work well.

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