ATHLETE PERFORMANCE PRESS
Menu

2.10 / Lunches

In the book

Greek Couscous Salad with Chickpeas

Serves 4 (one-quarter of the salad and dressing)

35 min prep/cook; plus cooling and chilling (total not specified)

Ingredient allergen flags: Milk; Wheat

Check actual labels and cross-contact. Allergen guidance and swaps

Pearl couscous and chickpeas mingle with crisp cucumber, tomatoes, feta and pitted olives.

AI-generated illustration of Greek Couscous Salad with Chickpeas, showing the base recipe

Ingredients

  • 1 1/2 cups (240 g) dry pearl couscous
  • 2 cans chickpeas, drained and rinsed (510 g total)
  • 2 cups (300 g) cherry tomatoes, halved
  • 1 large cucumber (300 g), diced
  • 3/4 cup (112 g) crumbled pasteurized feta
  • 1/2 cup (60 g) PITTED Kalamata olives, drained and sliced
  • 1/4 cup (60 g) lemon juice
  • 2 Tbsp (27 g) olive oil
  • 2 tsp (2 g) dried oregano

Method

  1. Cook couscous according to its package. Drain, spread in a shallow container and refrigerate promptly to cool.
  2. Combine cooled couscous, chickpeas, tomatoes, cucumber, feta and olives in one bowl. Feta and olives are salty, so additional salt is unnecessary. Taste first. Divide into four containers.
  3. Whisk lemon juice, oil and oregano in a small bowl. Divide the dressing into separate small containers. Keep it separate until the day the salad is eaten, then toss with the salad.

Allergy / dietary substitutions

Milk: omit feta. Wheat: prepare plain quinoa per package directions for four salad portions instead of couscous. Check labels; nutrition changes. Check all prepared foods for individual allergens.

Training-day additions

Add diced cooked chicken (no tracked major allergen in plain chicken) or canned tuna (adds fish (tuna)); check the actual product labels.

Store / pack

Refrigerate salad and dressing separately at 40°F or below; use within 2 days. Keep dressing separate until the day eaten. Pack cold with two ice sources (Keep good food safe).

Approximate nutrition / serving

580 kcal · Protein 22 g · Carbohydrate 85 g · Fat 18 g

Approximate per serving of the specified base recipe, computed from FDC SR Legacy ingredient grams. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw animal foods from ready-to-eat food. See Keep good food safe.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 1 1/2 cups (240 g) dry pearl couscous — USDA SR Legacy FDC 169699; 240 edible g
  • 2 cans chickpeas, drained and rinsed (510 g total) — USDA SR Legacy FDC 173801; 510 edible g
  • 2 cups (300 g) cherry tomatoes, halved — USDA SR Legacy FDC 170457; 300 edible g
  • 1 large cucumber (300 g), diced — USDA SR Legacy FDC 168409; 300 edible g
  • 3/4 cup (112 g) crumbled pasteurized feta — USDA SR Legacy FDC 173420; 112 edible g
  • 1/2 cup (60 g) PITTED Kalamata olives, drained and sliced — USDA SR Legacy FDC 169094; 60 edible g
  • 1/4 cup (60 g) lemon juice — USDA SR Legacy FDC 167747; 60 edible g
  • 2 Tbsp (27 g) olive oil — USDA SR Legacy FDC 171413; 27 edible g
  • 2 tsp (2 g) dried oregano — USDA SR Legacy FDC 171328; 2 edible g
My Recipe Notes

Private writing for this recipe. Saved only in this browser, on this device, at this website address; never sent with ratings.

Storage is best effort. Private browsing, clearing browser data or losing this device can remove notes. There is no sync or automatic recipe-page offline cache. Keep a JSON backup.

Notes require JavaScript and browser storage.

Autosaves after a pause. Maximum 20,000 UTF-8 bytes; unsaved drafts are not included in backups. Copy unsaved writing before leaving this page.

Back up or restore all recipe data

JSON preserves all saved notes and supported private variations and parent snapshots. Readable text is for reading, not restore. These files are separate from journal backups and contain no ratings identity.

Moving to a different website address? Your notes do not transfer automatically. Prepare a JSON backup here, open the new address, then restore the file there. Nothing transfers automatically. Privacy and local data

Rate this recipe

Ratings are unavailable on this website. Voting requires JavaScript.

No account needed. You can update your rating here.

About ratings

Only your score, preparation choice and optional predefined reason are submitted. Personal notes stay in your browser.

One editable current vote per browser per recipe, best effort. Clearing browser data, another device or a different website address creates a different browser identity.

Ratings may include earlier versions of this recipe. Ratings reflect opinion and do not certify safety or nutrition.