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greek couscous salad meal prep

Greek Couscous Salad Meal Prep

Enjoy a refreshing Greek Couscous Salad Meal Prep, bursting with flavors and nutrients. This easy-to-make recipe features couscous, tofu feta, and a tangy yogurt dressing. Perfect for a quick and healthy meal!
5 from 1 vote
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Prep Time 30 minutes
Cook Time 5 minutes
Total Time 35 minutes
Course Lunch, Main, Main Course, Salad
Cuisine Fusion, Greek, Mediterranean
Servings 4 meals

Ingredients
  

Couscous

  • ¾ cup dry whole wheat instant couscous (used cooked quinoa for GF)
  • ½ tsp turmeric
  • fresh ground black pepper

Salad

  • ½ cucumber, diced
  • ½ cup cherry tomatoes, cut in quarters
  • ¼ cup kalamata olives, sliced
  • large handfuls arugula to top up the salad jars

Tofu Feta

  • 1 block extra firm tofu, drained and pressed (firm works too)
  • 2 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar (sub apple cider vinegar)
  • 2 tbsp nutritional yeast
  • 3 tbsp lemon juice
  • 1 tbsp Italian seasoning
  • ½ tsp onion powder
  • 1 tsp garlic powder
  • ½ tsp white miso paste
  • salt and pepper to taste

Yogurt Dressing (or use ½ cup store bought tzatziki)

  • ⅓ cup vegan Greek yogurt
  • 1 tsp extra virgin olive oil
  • 1 tbsp fresh lemon juice
  • 1 tsp dried dill (sub 2 tbsp fresh chopped dill)
  • ½ tsp garlic powder (sub ½ clove fresh minced garlic)
  • salt and pepper to taste

Instructions
 

Vegan Tofu Feta

  • In a medium sized airtight container add in olive oil, vinegar, nutritional yeast, Italian spice, onion powder, garlic powder, salt and white miso paste. Mix well to combine.
  • Cut the tofu into bite sized cubes, and add into the marinade. Close the lid and shake gently to coat all tofu pieces in the marinade.
  • Allow to marinate if you have time, if not simply poor the leftover marinade onto the tofu in the salad jars.

Couscous

  • Add the instant couscous into a small pot with turmeric and black pepper and stir to combine.
  • Cook according to the package instructions. (For mine you add equal parts boiling water, stir, cover and let sit for 5 mins. Then fluff with a fork.)

Vegan Yogurt Dressing

  • In a medium mixing bowl, combine Greek yogurt, olive oil, dill, garlic and lemon juice. Add salt and pepper to taste and stir to combine.

Assembling the Salad Jars

  • This makes between 3-4 meals depending on your appetite.
  • Using 3 large jars, layer them by adding the yogurt dressing, tofu, cucumbers, cherry tomatoes, olives, cooked orzo, and topping with a big handful of arugula. Pour the salad jar into a bowl when you're ready to eat, and toss to combine. Enjoy!

Notes

Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.

Nutrition

Serving: 400g | Calories: 525kcal | Carbohydrates: 60g | Protein: 30g | Fat: 25g | Saturated Fat: 4.5g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 10g | Sodium: 650mg | Potassium: 650mg | Fiber: 8g | Sugar: 3.5g | Vitamin A: 150IU | Vitamin C: 40mg | Calcium: 150mg | Iron: 4mg
Tried this recipe?Let us know how it was!