Gluten-free couscous salad in a glass bowl

Gluten-free couscous salad with chickpeas and feta

Last week, the weather was very nice and I felt like eating a salad for dinner. No salad with a lettuce base, but one that fills you up a little more.

Then I thought back to the salad that we used to make endlessly during my student years for picknicks, potlucks and dinners where we had to make a lot of food quickly for a group of exchange students.

A couscous salad. In my local supermarket, I recently found gluten-free couscous, so I made a delicious gluten-free couscous salad!

This recipe is perfect for dinner on a warm day, but is also great for a lunch on-the-go, for a picknick or as a side dish for a BBQ or picknick.

This recipe is for two servings, but if you want to make this recipe for a larger group of people, you can easily double or triple the ingredients.

You can do this by clicking “2x” of “3x” below in the recipe card, on the right side of the ingredients. 

The ingredients of the gluten-free couscous salad

When I was studying we always tried to make our couscous salad as cheap as possible: with tomato, cucumber, bell pepper, the cheapest couscous and fake feta (which was called “white cheese”).

For this recipe, I kept the basis of the salad just as simple, but I added a few ingredients that make it even more tasty: 

  • Gluten-free couscous: I used gluten-free couscous made with corn flour. If you cannot find gluten-free couscous, you can also use millet instead. 
  • Tomatoes, cucumber, bell pepper and black olives: you can add whichever low FODMAP veggie you like. I love fresh flavours in a couscous salad and therefore tomato, cucumber and bell pepper are my favourite vegetables for this salad. 
  • Feta cheese: I don’t buy the cheap “white cheese” anymore, but I pay a little extra for the real feta cheese. That just gives the salad a bit of extra flavour.
  • Roasted chickpeas: for some extra bite, I add chickpeas that I first roast in the oven. Chickpeas are limited low FODMAP, so I use max. 40 gram (1/4 cup) per serving. If you tolerate galactans well, you can use some more if you like. 
  • Fresh herbs: I really love fresh herbs in a salad like this one. I added chopped parsley. If you like, you can also add some chopped fresh mint. 
  • Dressing: I keep the dressing super simple and make a dressing with olive oil, vinegar, lemon juice, pepper and salt. 
Gluten-free couscous salad in a glass bowl with a spoon in it
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Gluten-free couscous salad in a glass bowl

Gluten-free couscous salad with chickpeas and feta


  • Author: Karlijn
  • Total Time: 45 min
  • Servings: 2 1x
  • Diet: Gluten Free

Description

A super simple gluten-free couscous salad with tomato, bell pepper, cucumber, feta and roasted chickpeas. Low FODMAP and low lactose.


Ingredients

Scale
  • 80 g (1/2 cup) canned chickpeas*
  • 1 tsp ground paprika
  • 150 g (1 cup) gluten-free couscous
  • 1 tbsp olive oil
  • 150 g roma tomatoes**
  • 200 g (1 1/2 cup) cucumber
  • 1 green bell pepper**
  • 50 g (1/3 cup) black olives, in rings
  • 75 g (1/2 cup) feta cheese, crumbled
  • 1 handful chopped parsley

For the dressing

  • 1 tbsp olive oil
  • 1 tbsp white wine vinegar
  • 1 tbsp lemon juice
  • Salt and pepper

Instructions

  1. Pre-heat the oven to 180 degrees Celsius (350 F). Drain and rinse the chickpeas and dry them.
  2. Cover a baking sheet with baking parchment and put the chickpeas on. Sprinkle with ground paprika, pepper and salt. Put into the oven for 30 minutes. Or a little longer if necessary, until they are crunchy. Keep an eye on them because they can burn quickly if left in too long.
  3. Prepare the couscous according to the instructions on the package and leave to cool down. Put the couscous into a bowl.
  4. Cut the tomatoes, cucumber and bell pepper into cubes. Add all of the vegetables and the olives to the couscous in the bowl. Crumble the feta on top and add the chickpeas.
  5. Chop the parsley and add this too.
  6. Make the dressing in a separate bowl and pour over the salad. Stir everything together well.
  7. Put the couscous salad into the fridge until you serve it. It tastes best when it is cold.

Notes

*Chickpeas are limited low FODMAP. A serving of 40 chickpeas is low FODMAP. If you tolerate galactans well, you can add a little more. I would use 120 g chickpeas for 2 persons in that case.

**In 2022, tomatoes and bell pepper were retested and are now limited low FODMAP. Green bell pepper is low FODMAP up to 75 gram per serving, red bell pepper up to 43 gram. Roma tomatoes are low FODMAP up to 75 gram per serving and normal tomatoes up to 65 gram. If you are still in the elimination phase, I advise using roma tomatoes and green bell pepper in this recipe. If you know you tolerate fructose well and react well to tomatoes and bell pepper, you can also use normal tomatoes and red bell pepper.

  • Prep Time: 15 min
  • Cook Time: 30 min
  • Category: Salad
  • Method: Toss
  • Cuisine: Morrocan

Nutrition

  • Serving Size: 1 serving (1/2 of the recipe)
  • Calories: 584
  • Fat: 25
  • Carbohydrates: 69
  • Fiber: 5
  • Protein: 18

Keywords: gluten-free couscous, gluten-free couscous salad, low FODMAP couscous salad

Gluten-free couscous salad in a glass bowl with basil next to it

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1 Comment

  • I just tried your gluten-free couscous salad recipe and it was a total hit! I love that it’s a light and refreshing summer salad, but also filling enough to be a meal on its own. The combination of the couscous, vegetables, and dressing was really delicious. Plus, I appreciate that it’s a gluten-free option as I have a sensitivity to gluten. I’ll definitely be making this recipe again in the future. Thanks for sharing!

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