Source: Nancy Hughes, cookbook author, Mobile AL USA | Category: Diabetes-Friendly, Heart-Smart, Salads, Side Dishes

Rosemary Feta Pearl Couscous Salad

Pearl couscous looks just like that … pearls! These tender bits of pasta are tossed with crunchy red peppers and cucumber, white beans, feta, a generous amount of herbs and a splash of fresh lemon. Light canola oil combines it all together nicely. You’ll never think of pasta salad the same way again!

Rosemary Feta Pearl Couscous Salad


  • 2 cups water 500 mL
  • 3/4 cup uncooked whole wheat or regular pearl or Israeli couscous 175 mL
  • 1 medium red bell pepper, seeded and diced
  • 1 medium cucumber, seeded and diced
  • 1/3 cup finely chopped red onion 75 mL
  • 1 cup lightly packed spinach, coarsely chopped 250 mL
  • 1/2 can (15-oz/426 mL) no-salt-added navy or cannellini beans, rinsed and drained
  • 1 Tbsp fresh chopped rosemary 15 mL
  • 1 medium garlic clove, minced
  • 2 Tbsp canola oil 30 mL
  • 1 tsp grated lemon zest 5 mL
  • 2 Tbsp fresh lemon juice 30 mL
  • 1 Tbsp cider vinegar 15 mL
  • 1/2 tsp salt 2 mL
  • 1/4 tsp coarsely ground black pepper 1 mL
  • 3/4 cup reduced-fat feta, crumbled 175 mL


  • 1. In a medium saucepan, bring water to boil over high heat. Stir in couscous, return to a boil, reduce heat, cover tightly and simmer 10-12 minutes or until tender. Drain in fine mesh sieve and run under cold water to cool completely. Shake off excess liquid.
  • 2. Meanwhile, in a large bowl, combine pepper, cucumber, onion, spinach, beans, rosemary, garlic, canola oil, zest, lemon zest and juice, vinegar, salt and pepper.
  • 3. Stir in couscous and toss until well blended. Gently stir in feta.


10 servings

serving size

1/2 cup (125 mL)

nutritional analysis

Per Serving

Total Fat4.5 g
Saturated Fat1 g
Cholesterol5 mg
Carbohydrates16 g
Fiber4 g
Sugars2 g
Protein5 g
Sodium260 mg