Herby Olive Butterbean Couscous Salad (Vegan)
This zesty and vibrant Herby Olive Butterbean Couscous Salad is fresh, delicious and filling. It’s packed with wholesome ingredients, lots of plant diversity and is takes about 15 minutes to make.
I love a good couscous salad and I also love beans, so it was only right to continue my lunchtime meal prep series with this delicious salad. It uses giant or pearl couscous (also known as fregola) as the base but you can use any grain (GF or otherwise) and then the magic is in the homemade tofu “feta” and the rich zesty salad mix. The dressing is light, lemony and with a hint of garlic and chilli and is one that will work with any number of salads, so feel free to make up a big batch of salad dressing to enjoy all week.
Why will I love this?
This salad is amazing:
- Fresh, vibrant and nourishing
- Wholesome, filling and delicious
- Made with real food ingredients
- Takes 15 minutes to make
- Has delicious homemade tofu “feta” to add flavour and protein
- Great for meal prep
- Double the recipe to make more lunches to keep
- Packed with protein thanks to butterbeans and tofu feta
- High in fibre
- Full of antioxidants, vitamins and minerals
- Naturally plant-based, egg-free and dairy-free
- Easily gluten-free and nut-free
- Great to make for one or for more (friends and family will love it)
- Ideal to make for picnics and BBQs as a side
- Has a zesty lemony dressing
- Full of plant diversity and plant points
If you already love the sound of this salad, then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.
What ingredients do I need?
You can see the ingredients with weights in the recipe card and see my favourite and recommended products in the “shop the recipe” section.
For the tofu feta:
- Extra-firm tofu: it has to be extra-firm otherwise it will fall apart. Simple press it dry with a cloth and then break apart into small chunks with your hands.
- Dried herbs: oregano and thyme add lots of flavour.
- Nutritional yeast: this adds the “cheesiness” to the tofu.
- Garlic: for flavour.
- Extra virgin olive oil: for the richness and lovely flavour. I use the Citizens of Soil range of EVOO as they are all so good.
- Lemon: for tang and freshness.
- Salt and pepper: to season.
As for the salad:
- Giant couscous: make sure this is GF where needed, you can find this in the shops or online. It’s also known as pearl couscous or fregola, too. Or, use a mix of grains like I have done with ½ giant couscous and ½ buckwheat.
- Butterbeans: the key part of the recipe to add protein and fibre to the dish. I love the Bold Bean Co butterbeans as they are so juicy and delicious. You can use chickpeas or cannellini beans, too.
- Cherry tomatoes: cut into ½ or ¼ pieces.
- Pepper: I use small peppers and cut into rounds, but you can use regular sized bell peppers and cut into chunks.
- Olives: green or black olives are good and add a lovely Mediterranean flavour.
- Red onion: finely slice some onion to add crunch and flavour.
- Pistachios: to add some crunch and more healthy fats. Or, you can use almonds, cashews or sunflower seeds to keep it nut-free.
- Fresh chopped herbs: for example, mint, parsley or coriander and chive work really well. Basil or oregano would also be delicious.
Finally for the dressing:
- Extra virgin olive oil: as above.
- Lemon: as above.
- Maple syrup or honey: to balance out the tang and acidity.
- Dijon mustard: for flavour and heat.
- Garlic: for flavour.
- Chilli: for a bit more flavour without it being spicy.
Is this gluten-free and nut-free?
This is easily gluten-free as long as you use GF couscous or another GF grain. To keep it nut-free, swap the pistachios for sunflower seeds.
How do I make this?
This is ready in a few steps:
- Prepare the tofu feta: break up the tofu and combine with the other ingredients. Leave in a sealed container until you need it.
- Cook the couscous in a saucepan: and allow to cool.
- Chop and prepare the salad components: and keep separately for now.
- Combine the dressing ingredients: in a small bowl and whisk.
- Layer up the salad in jars with dressing, grains, beans and the vegetables: finishing with some feta and pistachios.
- Keep until later and shake to eat: so that all of the dressing coats the salad.
How long will it last?
These jars will keep for 2-3 days in the fridge and the tofu feta will keep for 1 week in the fridge in a sealed container.
What other recipes can I try?
For more lunchtime meal inspiration:
- 15-Minute Cold Peanut Satay Noodles
- Mediterranean Pasta Salad with Chickpeas
- Roasted Vegetable Hummus Sandwich
- Falafel Carrot Date and Walnut Salad
- Tofu Sushi Salad Jars with Tahini Sauce
Herby Olive Butterbean Couscous Salad (Vegan)
This zesty and vibrant Herby Olive Butterbean Couscous Salad is fresh, delicious and filling. It’s packed with wholesome ingredients, lots of plant diversity and is takes about 15 minutes to make.
Ingredients
For the Tofu Feta:
- 200g extra-firm tofu
- 1 tsp dried oregano
- 1 tsp dried thyme
- 2 tbsp nutritional yeast
- ½ tsp garlic granules
- 2 tbsp extra virgin olive oil
- 1 lemon, juiced
- Salt and pepper
For the Salad:
- 100g giant couscous (or ½ couscous and ½ buckwheat)
- 1 tin butterbeans, drained (drained weight 240g)
- 160g cherry tomatoes, halved
- 150g cucumber, chopped small
- 1 bell pepper (or 4 baby ones, about 160g), chopped or sliced
- 80g pitted olives, halved
- 1 red onion, thinly sliced
- 40g pistachios, crushed
- 50g vegan feta cheese, homemade or shop-bought (as above)
- 4 tbsp freshly chopped herbs e.g. mint, parsley/coriander, chive
For the Dressing:
- 3 tbsp extra-virgin olive oil
- 1 lemon, juiced and zested
- ½ tbsp maple syrup or honey
- 1 tsp Dijon mustard
- 1 small garlic clove, crushed
- A pinch of chilli flakes
Instructions
- Start by cooking the couscous/buckwheat. Add to a pan and pour in about 240ml (1 cup) water. Bring to the boil and then reduce the heat to a simmer. Cook for 6-8 minutes (or according to packet instructions) and then drain away any excess water. Leave to one side.
- Make the tofu feta. Press the tofu dry and break apart into small cubes with your hands. Add to a saleable container with all of the tofu feta ingredients and stir well to combine. Use straight away or keep in the fridge for up to 1 week.
- Prepare all of the salad ingredients.
- Add the dressing ingredients to a small jar or bowl and whisk really well to emulsify. Season with taste with salt and pepper.
- If making these into salad jars: pour the dressing into the bottom of two jars then top with the beans, couscous/buckwheat, tomatoes, cucumber, pepper, onion, olives, pistachios, vegan feta and herbs. Seal and place in the fridge for 2-3 days, or until needed. Give it a good shake/stir to eat.
- Or, if you are eating these in bowls straight away: add all of the components to bowls, drizzle over the dressing and toss well. Enjoy.
Shop the recipe
Stay in touch
I look forward to hearing what you think of this Herby Olive Butterbean Couscous Salad so please let me know in the comments below and leave a star review above. If you do make these rolls, I’d love to see, so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With couscous love x
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