Looking for a quick, nutritious, and delicious plant-based lunch? This Bean and Couscous Salad Easy Meal Prep combines mixed beans, fluffy golden couscous, fresh greens, and a tangy Italian vinaigrette for a high-protein make-ahead meal!
⚡ Quick Answer: How to Make Bean and Couscous Salad
Steep instant couscous with turmeric and boiling water. Whisk olive oil, red wine vinegar, Dijon, and Italian seasoning, toss with mixed beans, and layer into meal prep containers with fresh greens!
🔥 Cook Time: 5 Mins
🌱 Dietary: 100% Vegan & Dairy-Free
Looking for a quick, nutritious, and delicious salad? This Bean and Couscous Salad is the answer. Packed with plant-based protein, fresh vegetables, and a simple combination of flavors, it’s perfect for an easy make-ahead lunch or main dish salad.
Plus, it’s easy to customize with your favorite ingredients, making it a great choice for all taste preferences. Let’s dive into this simple recipe that combines hearty beans and fluffy couscous for a flavorful salad you’ll love.
You can also view my full collection of plant based meal prep recipes here.
Ingredients & Substitutions
Bean Salad
- Mixed Beans: Use a variety like black beans, navy beans, pinto beans, or cannellini beans for a rich texture and flavor.
- Extra Virgin Olive Oil: Adds a smooth, rich base for the dressing. Substitute with avocado oil for a slightly nutty flavor.
- Italian Seasoning: Swap with za’atar for a more Mediterranean twist.
- Dijon Mustard: Enhances the tangy flavor; yellow mustard works in a pinch.
- Vinegar: Choose between red wine vinegar, apple cider vinegar, or white vinegar to suit your taste.
- Sweetener: Agave, maple syrup, or honey add a balanced sweetness.
- Salt and Pepper: Essential for seasoning to taste.
Couscous
- Whole Wheat Instant Couscous: Substitute with Israeli couscous or pearl couscous for a chewy texture.
- Turmeric & Black Pepper: These spices add a warm, earthy flavor.
Toppings
- Fresh Greens: Arugula or mixed greens are excellent choices. Baby spinach or kale can also work.
- Hummus: Adds creaminess and depth; flavored varieties like roasted red pepper hummus are a great addition.
- Fresh Parsley: Swap with lots of basil or cilantro for a different herbaceous note.
Helpful Tools
- Large Bowl: Ideal for mixing the bean salad and dressing.
- Medium Pot: Perfect for cooking couscous to al dente.
- Whisk: To blend the salad dressing smoothly.
- Food Processor: Optional, for chopping herbs or blending hummus if needed.
- Airtight Containers: Essential for storing the meal prep and keeping everything fresh.
How to Make This Bean And Couscous Salad Meal Prep Recipe
Couscous
- In a medium saucepan, combine dry couscous, turmeric, black pepper, and boiling water.
- Follow the package instructions for cooking, typically 1 part couscous to 1 part water.
- Stir, cover, and let sit for 5 minutes. Then, fluff couscous with a fork.
Bean Salad
- In a large bowl, whisk olive oil, vinegar, dijon, Italian seasoning, maple syrup, salt, and pepper.
- Rinse the mean mixture
- Add the beans and toss until evenly coated.
Meal Prep Assembly
- Divide the bean salad, couscous, hummus, parsley, and fresh greens into separate containers.
- Layer carefully to avoid sogginess—place couscous between the bean salad and greens.
- Store in the fridge, toss when ready to eat, and enjoy!
Tips & Tricks
- Prevent Sogginess: Keep lettuce and bean salad in separate layers.
- Add More Flavor: Sprinkle garlic powder or red pepper flakes to the dressing.
- Enhance Texture: Toss in pine nuts, grape tomatoes, or diced red bell pepper for crunch and brightness.
- Serve Warm or Cold: This salad works well at room temperature or chilled, making it versatile for any occasion.
- Use Leftovers: Got leftover couscous? Turn it into a couscous tabbouleh salad with fresh lemon juice, cherry tomatoes, and fresh basil.
- Meal Prep Tip: Use a kitchen towel to pat greens dry before layering to ensure freshness.
Frequently Asked Questions (FAQ)
Can I use other types of beans in this salad?
Absolutely! You can swap or combine black beans, navy beans, pinto beans, or cannellini beans to create your favorite bean blend.
How long can I store this bean and couscous salad for meal prep?
Stored in airtight containers in the refrigerator, this salad stays fresh for up to 4 days. Layer couscous between beans and greens to keep greens crisp!
Can I make this salad gluten-free?
Yes! Simply replace the wheat couscous with cooked quinoa, brown rice, or gluten-free grain alternatives.
What toppings pair best with this salad?
Tangy vegan feta cheese crumbles, diced green bell pepper, pine nuts, or a drizzle of balsamic glaze add wonderful flavor and texture!
Bean And Couscous Salad Meal Prep
Ingredients
Bean Salad
- 1 19oz cans mixed beans, rinsed and drained
- ¼ cup extra virgin olive oil
- 1 tsp Italian seasoning or sub Za'atar
- 1 tsp dijon mustard
- 3 tbsp vinegar red wine, apple cider or white
- 1 tsp sweetener agave, honey, or maple syrup
- salt and pepper to taste
Couscous
- 1 cup whole wheat instant couscous
- ½ tsp turmeric & black pepper
Toppings
- 1 large handful arugula or mixed greens
- 2 tbsp hummus per serving
- ½ bunch fresh parsley, chopped
Instructions
Couscous
- In a medium pot, add the dry couscous, turmeric, black pepper and boiling water. Cook according to the package instructions. For mine it was 1 part couscous to 1 part water (so 1 cup dry couscous, 1 cup boiling water).
- Stir, and cover for 5 mins then fluff with a fork.
Bean Salad
- In a large mixing bowl, add olive oil, vinegar, dijon, Italian seasoning, maple syrup, salt and pepper. Whisk to combine.
- Add the beans directly into the bowl and toss to combine.
Meal Prep Assembly
- Divide the bean salad, cooked couscous, hummus, parsley and fresh greens into 4 separate meal prep containers.
- Tip* Make sure the lettuce is not touching the bean salad so it stays fresh and doesn't get soggy. Put the couscous between the bean salad and the greens.
- Store in the fridge, toss when ready to eat, and enjoy!
I have been trying all your plant based meal preps and loving them this was my first time eating Couscous and I thought it was a nice change! Still chickpeas are my go to but nice flavor!
Wow! Thanks so much Sarah, I always am trying to change up the plant based protein source and use a variety of ingredients. Let me know if there is any other specific ones you would like to see.