This roasted vegetable salad is seriously next-level! Each bowl delivers 23 g of protein and 23 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
- 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.
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
Pearl Couscous and Roasted Veggie Salad (Meal Prep)
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.
Equipment
Ingredients
- 3 cups (490 g) cooked chickpeas - cooked
- 2 tbsp (12 g) Ras El Hanout - (also known as Moroccan spices, see notes) divided
- 4 tsp (20 ml) olive oil - divided
- 3 carrots - peeled and chopped in a bias in approx 1 inch size
- 1 large broccoli - chopped into florets
- 2 red bell pepper - halved and seeded
- 1 cup (150 g) whole wheat pearl couscous - dry
- ½ tsp (1.6 g) ground turmeric
- 1 dash freshly cracked black pepper
- 1 cucumber - seeded and finely diced
- 2 tbsp (14 g) hazelnuts - roughly chopped
- 3 tbsp (25 g) raisins
- pickled onions - to taste
- sea salt flakes - to taste
Yogurt Mint Sauce
- 1 cup (240 g) dairy-free yogurt - I used soy
- 1 tbsp (15 g) whole-grain mustard
- 1.5 tbsp (23 ml) lemon juice
- 1 garlic clove - peeled, and finely minced
- ½ cup (45 g) mint leaves - finely chopped
Instructions
- Preheat your oven to 400 °F, (200C) fan assist. Prepare 2 baking trays lined with baking paper.
- Prepare the chickpeas: On the first tray, add the chickpeas along with 1 tbsp of Ras El Hanout and 2 tsp of olive oil. Toss well to coat evenly. Bake on the top rack of the oven for 20 to 25 minutes, until crispy, rotating halfway through for even baking. Once done, allow to cool.
- Prepare the veggies: On the second tray, combine the carrots, broccoli, 1 tbsp Ras El Hanout, and 2 tsp olive oil. Toss well to coat evenly. Place the red bell peppers cut-side down. Bake on the middle rack of the oven for 25 minutes. Once done, allow to cool.
- Prepare the couscous. In a small pot over medium heat, combine the dry pearl couscous, turmeric, and a pinch of black pepper. Add water and cook according to the packet 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 most of the skin with your hands, it should come off easily. This step is optional, but the skin can be slightly bitter, and I prefer the softer texture of peeled peppers. Then slice them into strips.
- Assemble: Prepare 4 containers. For optimal freshness, layer the ingredients in the following order: start with the yogurt sauce at the bottom, followed by the couscous, roasted vegetables, cucumber, chickpeas, hazelnuts, raisins, and pickled onions. Enjoy!
Video
Nutrition Information
Per Serving/Portion
Calories: 650 kcalCarbohydrates: 73 gProtein: 23 gFat: 22 gSodium: 299 mgFiber: 22 gVitamin A: 544 IUVitamin C: 152 mgCalcium: 256 mgIron: 9 mg
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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This was very filling and especially enjoyed the roasted carrots! I would probably swap the broccoli out for courgette as a personal preference. Also didn’t have ras el hanout or mint leaves so used Cajun seasoning and chipotle paste (basically what I had in the storecupboard!). Cooked with quinoa but think I’ll use the giant couscous for a better texture next time. Thanks for a lovely recipe!
Hey Deborah, so happy you enjoyed the recipe! Quinoa and chipotle sound really good 💕
Flavorful and filling. Loved by the meat and potatoes guy!
Wow that’s a big approval! Thanks for the feedback Cathy 💚
It’s flavourful and textured.
I’m glad you like it 💕