Roasted Cauliflower & Pearl Couscous Salad

With Green Olives, Sun-Dried Tomatoes, Walnuts & Fresh Herb Dressing

This is the kind of dish I love when I want something fresh, satisfying and full of flavor. Roasting the cauliflower brings out its natural sweetness, while the olives and sun-dried tomatoes add a rich, savory bite. Pearl couscous gives the salad substance, and the fresh herbs, lemon and toasted walnuts bring everything together.

Serve it warm, at room temperature or chilled. It works as a plant-forward lunch, a colorful side dish or the base of a complete meal with grilled fish, chicken, shrimp, tofu or chickpeas.

Serves: 6 as a side dish
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes

Ingredients

For the roasted cauliflower

• 1 medium cauliflower, cut into small florets, about 6 cups
• 1 tablespoon extra virgin olive oil
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• ¼ teaspoon crushed red pepper flakes
• ¼ teaspoon sea salt
• Freshly ground black pepper

For the pearl couscous

• 1 cup dry pearl couscous, preferably whole wheat
• 1½ cups water or low-sodium vegetable stock

For the salad

• ½ cup pitted green olives, halved
• ⅓ cup sun-dried tomatoes, drained and roughly chopped
• ⅓ cup finely diced red onion
• ¼ cup toasted walnuts, roughly chopped
• ½ cup chopped fresh flat-leaf parsley
• ¼ cup chopped fresh mint

For the lemon-herb dressing

• 2 tablespoons extra virgin olive oil
• Zest and juice of 1 large lemon
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• 1 small garlic clove, finely grated
• ½ teaspoon dried oregano
• Freshly ground black pepper
• Sea salt, to taste

Method

1. Heat the oven.
   Preheat the oven to 425°F. Line a large baking sheet with parchment paper.
2. Roast the cauliflower.
   Place the cauliflower on the baking sheet. Add the olive oil, cumin, smoked paprika, crushed red pepper, salt and black pepper. Toss until evenly coated, then spread the cauliflower into one layer.Roast for 22 to 25 minutes, turning once, until golden brown around the edges and tender in the center.
3. Cook the pearl couscous.
   Place the couscous and water or vegetable stock in a saucepan. Bring to a boil, reduce the heat, cover and simmer according to the package directions, usually 8 to 10 minutes. Remove from the heat, fluff with a fork and allow it to cool slightly.
4. Make the dressing.
   In a small bowl, whisk together the olive oil, lemon zest, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano and black pepper. Taste before adding salt, as the olives and sun-dried tomatoes already bring plenty of flavor.
5. Build the salad.
   Place the warm couscous and roasted cauliflower in a large mixing bowl. Add the olives, sun-dried tomatoes and red onion.Pour over the dressing and toss gently until everything is evenly coated.
6. Finish the dish.
   Fold in the parsley, mint and toasted walnuts. Allow the salad to sit for 10 minutes before serving so the couscous can absorb the dressing.

Serve warm, at room temperature or chilled.

MW&B: Why This Recipe Fits

Real Food First:
This recipe is made with cauliflower, herbs, lemon, onion, walnuts, olives and other recognizable ingredients.

Plants Lead the Plate:
Cauliflower is the main ingredient, supported by fresh herbs, red onion, tomatoes, lemon and olives.

Gut Health & Digestion:
The cauliflower, herbs, walnuts, onions and couscous provide approximately 6 grams of fiber per serving.

Healthy Fats:
Extra virgin olive oil, walnuts and olives provide flavor and satisfaction without relying on heavy cream or butter-based sauces.

Steady Energy:
Pearl couscous provides carbohydrates for energy, while the vegetables, fiber and healthy fats help make the dish more satisfying.

Build and Keep Muscle:
This recipe works best as part of a complete meal. Serve it with grilled salmon, shrimp, chicken, tofu or chickpeas to add a meaningful source of protein.

Reduce Harmful Inputs:
There is no added sugar, no deep frying and no heavy sauce. Using low-sodium stock and tasting before adding salt helps keep the sodium under control.

Flavor Matters:
Roasting, fresh herbs, lemon, olives, sun-dried tomatoes and toasted walnuts give this salad plenty of flavor and texture.

Nutritional Breakdown

Approximate per serving, based on six servings. Optional protein additions are not included.

• Calories: 267
• Protein: 8g
• Carbohydrates: 36g
• Fiber: 6g
• Total fat: 12g
• Saturated fat: 2g
• Sugar: 7g
• Added sugar: 0g
• Sodium: Approximately 390mg

Nutritional values will vary depending on the brand of couscous, olives, sun-dried tomatoes and vegetable stock used.

Chef Mark’s Tip

Add the dressing while the cauliflower and couscous are still slightly warm. Warm ingredients absorb more flavor, which means the lemon, garlic and herbs become part of the dish rather than simply sitting on top.

Keep the walnuts and a small handful of herbs aside until just before serving. Adding them at the end keeps the walnuts crunchy and the herbs fresh.

MW&B Serving Suggestion

Serve with grilled salmon, lemon and a simple green salad for a complete dinner. For a plant-forward meal, add chickpeas or baked tofu directly to the couscous salad.