Mediterranean Healthy Sweet Potatoes & Cauliflower Couscous Salad
This plant-forward salad features roasted sweet potatoes and cauliflower tossed with fluffy couscous, fresh herbs, crunchy seeds, and a lemon-garlic vinaigrette. It’s hearty yet refreshing — a beautiful blend of sweet, savory, and zesty Mediterranean flavors.
⏱️ Time:
Prep: 15 minutes
Cook: 25–30 minutes
Total: ~40–45 minutes
Ingredients:
For the Salad:
1 medium sweet potato, peeled and cubed
1 small head cauliflower, cut into small florets
1 tbsp olive oil
1/2 tsp smoked paprika
1/4 tsp ground cumin
Salt & pepper to taste
1 cup couscous (or substitute with quinoa for gluten-free)
1/3 cup cherry tomatoes, halved
1/4 cup cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup crumbled feta cheese (optional)
2 tbsp pumpkin seeds or toasted almonds
2 tbsp chopped fresh parsley or mint
Lemon-Garlic Vinaigrette:
3 tbsp extra virgin olive oil
1½ tbsp lemon juice (plus zest of 1 lemon)
1 tsp red wine vinegar
1 garlic clove, minced or grated
1/2 tsp Dijon mustard (optional)
Salt & pepper to taste
Instructions:
1. Roast the Veggies:
Preheat oven to 400°F (200°C).
Toss sweet potato cubes and cauliflower florets with olive oil, smoked paprika, cumin, salt, and pepper.
Spread on a baking sheet and roast for 25–30 minutes until golden and tender.
2. Cook the Couscous:
Place 1 cup couscous in a bowl. Pour over 1 cup boiling water or broth. Cover and let sit for 5 minutes.
Fluff with a fork to separate grains.
3. Make the Dressing:
Whisk together olive oil, lemon juice and zest, vinegar, garlic, mustard (if using), salt, and pepper in a small bowl.
4. Assemble the Salad:
In a large bowl, combine couscous, roasted sweet potatoes and cauliflower, cherry tomatoes, cucumber, red onion, and herbs.
Add feta (if using) and seeds/nuts.
5. Dress & Toss:
Pour vinaigrette over the salad and toss to coat evenly.
Serve warm, room temperature, or chilled.
️ Serving Suggestions:
Great as a main salad, side for grilled chicken or fish, or in a lunchbox.
Add chickpeas or lentils for extra plant protein.
Tips:
Use cauliflower rice if you want a lower-carb, grain-free version.
Swap couscous with bulgur, quinoa, or millet for variety.
Add a spoonful of hummus or tahini drizzle when serving for creaminess.
❓ Frequently asked questions FAQ:
Q: Can I make it ahead of time?
A: Yes! It holds up well in the fridge for up to 3 days.
Q: Is it good cold?
A: Absolutely. The flavors even deepen after a few hours.
Q: Can I skip feta?
A: Definitely — it’s flavorful even without cheese.
Nutrition information
Calories: 280
Protein: 6g
Fat: 12g
Carbs: 36g
Fiber: 5g
Sodium: 260mg