| Anti-Inflammatory | Gluten-Free Option | Meal Prep Friendly | Nourish After 45

If you have ever made a pesto and felt like you unlocked something in the kitchen - that is exactly what this recipe is. This High-Protein Arugula Pesto Pearl Couscous Salad is bolder, more peppery, and more nutritionally powerful than classic basil pesto, and when you toss it with warm pearl couscous, cherry tomatoes, and fresh mozzarella, you get a dish that works as a side, a light lunch, a meal prep staple, or the kind of thing you bring to a gathering and quietly take credit for. Arugula is one of the most anti-inflammatory greens available - it supports liver detoxification, provides folate and calcium critical for women after 45, and delivers that gorgeous peppery bite that makes every forkful feel intentional. Fifteen minutes. One blender. Endless uses. Vamos.

PROTEIN SCORE

• Estimated protein per serving (base recipe): 12-14g with mozzarella
• Tier: Protein Balanced - 10-25g
• Parmesan and pine nuts bring healthy fat and some protein. Mozzarella adds more. The recipe is built to be upgraded - see below.

Why this matters after 45: Arugula is rich in calcium and vitamin K - both critical for bone density that accelerates loss after menopause. The olive oil in the pesto enhances absorption of fat-soluble nutrients. This is not just a salad dressing - it is functional nutrition that tastes like a Saturday in Provence.

PROTEIN BOOST OPTIONS

This salad becomes a complete meal with any one of these additions:

• Add 4 oz grilled or rotisserie chicken per serving - brings it to 35-40g protein total
• Toss in ½ cup white beans or chickpeas - plant-based protein + fiber double win
• Top with 2 soft-boiled eggs per serving - adds 12g protein and a creamy yolk that acts as a second dressing
• Swap mozzarella for fresh burrata - higher protein, more luxurious texture
• Stir 2 tablespoons of hemp seeds into the pesto before blending - invisible, neutral flavor, 6g extra protein per serving.

WHY YOU'LL LOVE THIS

• Arugula pesto is more nutritious than basil pesto - higher in calcium, folate, and antioxidants that directly support women in perimenopause and beyond.
• Pine nuts provide healthy monounsaturated fat that supports hormone production - the same fat profile as olive oil, just in a crunchy, buttery form.
• Pearl couscous holds its texture beautifully for 3 days in the fridge - this is one of the best meal prep bases on the blog.
• The pesto itself is a kitchen multitasker - make a double batch and use it on eggs, grilled chicken, fish, toast, or roasted vegetables all week.
• Serve warm or cold - genuinely versatile in a way most recipes are not.
• 15 minutes total - from raw ingredients to plated dish, faster than delivery.

High-Protein Arugula Pesto Pearl Couscous Salad

Prep Time: 5 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 15 minutes minutes

Servings: 6

Author: Gaila - Strength & Sazón

5 from 2 votes

Print Pin Rate

A vibrant, peppery arugula pesto tossed with pearl couscous, cherry tomatoes, and fresh mozzarella. Anti-inflammatory, meal prep friendly, and ready in 15 minutes. Built for women who eat with intention.

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Ingredients

Arugula Pesto

• 5 cups fresh arugula leaves washed and dried
• 1 cup fresh basil leaves
• 3 cloves garlic peeled
• 6 tablespoons pine nuts or walnuts, slivered almonds, or macadamia nuts
• 10 tablespoons extra-virgin olive oil
• ⅓ cup freshly grated Parmesan cheese
• 2 tablespoons hemp seeds optional - protein boost, invisible in the final pesto
• Pinch of fine sea salt
• Squeeze of fresh lemon juice brightens and preserves the green color

The Salad

• 1 cups pearl couscous or gluten-free pearl couscous if needed
• 6 cups water
• 2 tablespoons salt
• Drizzle of olive oil
• 1 cup cherry tomatoes halved
• 1 cup fresh mozzarella bites
• ½ cup pitted olives halved (optional)
• Salt and black pepper to taste
• Fresh arugula leaves for topping optional but beautiful

Instructions

Make the arugula pesto

• Add arugula, basil, garlic, pine nuts, Parmesan, hemp seeds if using, salt, and lemon juice to a blender or food processor. Pulse a few times to break everything down. With the blender running on medium speed, stream in the olive oil slowly until you reach a smooth, pourable consistency. Taste and adjust salt. The pesto should be bold, peppery, and bright green. Set aside.

Cook the pearl couscous

• Bring 6 cups of water to a boil with 2 tablespoons salt and a drizzle of olive oil. Add pearl couscous and reduce heat to medium-low. Cover and simmer 8 minutes until tender but still slightly chewy. Drain through a fine mesh colander. Shake off excess water. Transfer to a large bowl and let cool 5 minutes - you want it warm, not hot.

Assemble

• Add 4-5 tablespoons of arugula pesto to the warm couscous and toss well to coat. The warmth of the couscous will bloom the pesto flavors. Add cherry tomatoes, mozzarella, and olives. Toss gently. Season with salt and black pepper. Top with a handful of fresh arugula leaves for texture contrast.

Serve

• Serve warm immediately, or at room temperature. Drizzle with extra pesto at the table.

Nutrition

Calories: 515kcal | Carbohydrates: 27g | Protein: 14g | Fat: 40g | Saturated Fat: 8g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 22g | Cholesterol: 19mg | Sodium: 2733mg | Potassium: 275mg | Fiber: 3g | Sugar: 1g | Vitamin A: 849IU | Vitamin C: 6mg | Calcium: 229mg | Iron: 2mg

Did you make this recipe?I'd love to see it! Follow @Strengthandsazon snap a photo and tag #Strengthandsazon!

TEXTURE TIPS

The difference between a good pesto pasta salad and a great one comes down to these details:

• Dry the arugula and basil completely before blending - water in the pesto dilutes flavor and makes it separate.
• Stream the olive oil in slowly while blending - this emulsifies the pesto and gives you a creamy, cohesive sauce instead of an oily one.
• Add lemon juice to the pesto - it keeps the color vivid green for hours and brightens the flavor considerably.
• Toss the pesto with the couscous while it is still warm - the heat opens the pores of the pasta and lets the sauce absorb rather than just coat.
• Add the fresh mozzarella and tomatoes after tossing so they do not get crushed or coated unevenly.
• If the salad thickens in the fridge, loosen it with 1 tablespoon of warm water and a drizzle of olive oil before serving.

MEAL PREP HOW-TO

This is one of the most practical meal prep recipes on the blog:

• Make the full batch of pesto on Sunday - it keeps 5 days in the fridge in a sealed jar with a thin layer of olive oil on top to prevent browning.
• Cook the couscous ahead and store separately - reheat briefly or toss cold with pesto straight from the fridge.
• For individual lunch containers: portion couscous + pesto in the base, keep tomatoes and mozzarella on top or in a separate small container to stay fresh.
• Pesto freezes beautifully in an ice cube tray - pop out 1-2 cubes per meal and thaw in minutes. Make a double batch and freeze half for a completely different week of meals.
• Protein meal prep tip: Cook 4 chicken breasts or a full rotisserie on Sunday. Slice and store separately. Each day, pull couscous + pesto + protein from the fridge for a complete, balanced lunch in under 2 minutes.

STORAGE TIPS

• Assembled salad: 3 days refrigerated. Keeps well because pearl couscous does not get mushy.
• Pesto only: 5 days in the fridge in a sealed jar. Always add a thin layer of olive oil on the surface to prevent oxidation and keep it bright green.
• Pesto frozen: Up to 3 months in ice cube trays or small freezer bags. Label with date.
• Do not freeze assembled salad: The mozzarella and tomatoes do not survive freezing.
• Bring to room temperature before serving cold leftovers - 10 minutes out of the fridge and a drizzle of olive oil makes it taste freshly made.

TRY THESE NEXT

• Pearl Couscous Salad with Spring Vegetables and Dijon Vinaigrette - Same base grain, completely different flavor profile - great for meal prep variety.
• Chimichurri Turkey Burgers - The perfect high-protein main to pair with this salad as your side.
• Zucchini Cucumber Gazpacho - A cold, bright starter that flows naturally into this pesto salad as a full light menu.
• Sugar-Free Apple Galette - Your gluten-free, zero sugar dessert to complete a beautiful intentional meal.