This couscous low-calorie meal is a colorful bowl of fluffy couscous, chickpeas, and crisp-tender vegetables tossed with lemon and herbs. It draws on the flexible North African tradition of serving couscous with vegetables, though this quick skillet-style version is designed as a simple weeknight meal.
Ingredients
- 1 cup (170 g) dry plain couscous
- 1 cup (240 ml) low-sodium vegetable broth or water
- 1 teaspoon (5 ml) olive oil
- 1 small red onion, about 4 oz (115 g), finely diced
- 1 medium zucchini, about 7 oz (200 g), cut into ½-inch (1.25 cm) pieces
- 1 red bell pepper, about 6 oz (170 g), diced
- 1 cup (150 g) cherry tomatoes, halved
- 1 can chickpeas, 15 oz (425 g), drained and rinsed; about 1½ cups (250 g) drained
- 1 teaspoon (2 g) ground cumin
- ½ teaspoon (1 g) smoked paprika
- ¼ teaspoon (0.5 g) ground black pepper
- ¼ teaspoon (1.5 g) fine salt, or to taste
- 2 tablespoons (30 ml) fresh lemon juice, plus lemon wedges to serve
- ¼ cup (10 g) chopped fresh parsley
- 2 tablespoons (6 g) chopped fresh mint, optional
Instructions
- Prepare the vegetables and herbs, drain and rinse the chickpeas, and measure the couscous and seasonings. Put the dry couscous in a heatproof bowl or saucepan with a lid.
- Heat the olive oil in a large nonstick skillet over medium heat. Add the onion and cook for 2 minutes, stirring, until it begins to soften. Add the zucchini and bell pepper and cook for 5 minutes, stirring occasionally. The vegetables should be tender-crisp rather than browned or mushy.
- Stir in the chickpeas, cumin, smoked paprika, black pepper, and salt. Cook for 2 minutes, stirring so the chickpeas warm and the spices become fragrant. Add the tomatoes and cook for 2 minutes, just until they start to soften and release a little juice.
- While the vegetables cook, bring the broth or water to a boil in a small saucepan or kettle. Pour it over the couscous, cover, and leave undisturbed for 5 minutes. Fluff thoroughly with a fork to separate the grains. If using water, taste the finished bowl and adjust the seasoning; broth gives it more savory flavor.
- Add the fluffed couscous to the skillet and gently fold it through the vegetables and chickpeas. Take the skillet off the heat, then stir in the lemon juice, parsley, and mint if using. Taste and add more salt, pepper, or lemon as needed. Serve warm with lemon wedges.
Tips
- Check the couscous package before measuring liquid. This recipe is written for quick-cooking, small-grain couscous; pearl (Israeli) couscous is larger and needs a different amount of liquid and a longer simmer.
- Keep the skillet at medium heat and avoid overcooking the zucchini. Cutting it into evenly sized pieces helps it cook at the same pace as the pepper.
- For a lower-sodium bowl, use water or reduced-sodium broth and rinse canned chickpeas well. Season at the end, since broth and canned beans vary in saltiness.
- If the couscous seems dry, loosen it with a tablespoon or two of warm water or broth. Add lemon gradually so its brightness does not overwhelm the vegetables.
Serving Suggestions
Serve the couscous warm as a complete meatless lunch or dinner, with extra parsley and lemon wedges at the table. For a fuller plate, pair it with a cucumber and leafy-green salad, roasted eggplant, or a spoonful of plain yogurt or unsweetened dairy-free yogurt. A small amount of crumbled feta can be added at serving, though it will make the dish saltier and less light in flavor.
This recipe also works at room temperature for a packed lunch or picnic-style spread. If carrying it, keep it chilled in an insulated cooler with ice packs and do not leave it at room temperature for more than 2 hours.
Variations
Use whatever quick-cooking vegetables are on hand: diced carrots, chopped spinach, or frozen peas can replace some of the zucchini or pepper. Add spinach near the end and stir just until wilted; add peas with the chickpeas so they heat through. For a different flavor, replace cumin and paprika with ½ teaspoon (1 g) ground coriander and a pinch of cinnamon.
To make the meal more filling, serve with a poached or hard-cooked egg, or add cooked chicken. If adding eggs, cook egg dishes to 160°F (71°C), or cook whole eggs until the yolk and white are firm. Cook poultry to 165°F (74°C), checking the thickest portion with a food thermometer; these are USDA FSIS safe minimum temperatures. For a vegan version, use vegetable broth and skip dairy toppings.
Storage and Reheating
Refrigerate leftovers in a shallow, airtight container within 2 hours of cooking. They keep for 3–4 days in the refrigerator. For best texture, store lemon wedges separately and add fresh herbs after reheating. Freeze portions in airtight freezer-safe containers for up to 2 months; the vegetables may soften slightly after thawing.
Reheat a portion in the microwave with a teaspoon of water, loosely covered, stirring halfway through. Alternatively, warm it in a skillet over medium-low heat with a splash of water or broth. If the leftovers contain cooked chicken, egg, or another perishable cooked ingredient, reheat to 165°F (74°C), checking with a food thermometer.
Frequently Asked Questions
Is couscous low in calories?
Couscous is a grain-based pasta, and its calories depend on portion size and toppings. This recipe balances a measured amount of couscous with vegetables and chickpeas; oil, cheese, and large extra portions will change the overall energy content.
Can I make this recipe with pearl couscous?
Yes, but pearl couscous is not prepared by pouring boiling liquid over it. Cook it according to its package directions, usually by simmering in water or broth, then drain if needed and fold it into the cooked vegetables.
Can I prepare it ahead?
Yes. Cook the couscous and vegetables, cool promptly, and refrigerate them in a covered container. For the freshest flavor, add the lemon juice and herbs shortly before serving; the dish is also good cold or at room temperature after safe chilling.
Why did my couscous turn gummy?
Too much liquid, stirring while it steams, or packing it down can make couscous clump. Measure the liquid, cover it for the full 5 minutes, then fluff gently with a fork rather than stirring vigorously.
Can I use frozen vegetables?
Yes. Add them directly to the skillet and cook until hot and excess moisture has evaporated before adding the couscous. They may be softer than fresh vegetables, so avoid adding extra cooking time once they are heated through.
Can I serve this cold?
Yes. Chill it promptly and serve cold, adding a little lemon juice or water if the couscous firms up in the refrigerator. Keep it refrigerated until serving and return leftovers to the refrigerator within 2 hours.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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