Low Sodium Vegetable Couscous

Brighten up your dinner table with this colorful and nutrient-packed Low Sodium Vegetable Couscous! Perfect for those seeking a heart-healthy, low-sodium dish without sacrificing flavor, this recipe combines fluffy whole wheat couscous with a vibrant medley of sautéed vegetables, including earthy zucchini, sweet red bell pepper, and juicy cherry tomatoes. Infused with aromatic spices like cumin and paprika and finished with a zesty splash of lemon juice, this wholesome dish is a delightful balance of freshness and warmth. Ready in just 30 minutes, it’s an ideal side or light vegetarian main course. Garnish with unsalted sunflower seeds for a satisfying crunch and serve warm or at room temperature for a versatile, crowd-pleasing meal!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup Couscous (whole wheat, if possible)
• 1.25 cups Low-sodium vegetable broth
• 2 tablespoons Olive oil
• 1 medium Yellow onion, diced
• 2 cloves Garlic, minced
• 1 medium Carrot, diced
• 1 medium Zucchini, diced
• 1 medium Red bell pepper, diced
• 1 cup Cherry tomatoes, halved
• 1 teaspoon Ground cumin
• 1 teaspoon Ground paprika
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped
• 1 tablespoon Fresh mint, chopped (optional)
• 2 tablespoons Lemon juice
• 2 tablespoons Unsalted sunflower seeds (optional, for garnish)

Directions

Step 1

In a medium saucepan, bring the low-sodium vegetable broth to a boil. Remove from heat and stir in the couscous. Cover with a lid and let it sit for 5 minutes, then fluff with a fork and set aside.

Step 2

While the couscous is cooking, heat the olive oil in a large skillet over medium heat.

Step 3

Add the diced onion and sauté for 2-3 minutes until translucent.

Step 4

Add the minced garlic, diced carrot, zucchini, and red bell pepper. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender but not mushy.

Step 5

Add the halved cherry tomatoes, ground cumin, paprika, and black pepper. Stir well and cook for another 2 minutes to allow the flavors to meld.

Step 6

Remove the skillet from heat and gently fold in the cooked couscous. Mix well to incorporate the vegetables and spices evenly.

Step 7

Stir in the lemon juice, chopped parsley, and mint (if using). Taste and adjust seasoning, keeping it low-sodium by avoiding salt.

Step 8

Transfer the vegetable couscous to a serving bowl and garnish with unsalted sunflower seeds, if desired.

Step 9

Serve warm or at room temperature. Enjoy your healthy, low-sodium vegetable couscous!

Nutrition Facts

Serving size	(1220.1g)

Amount per serving	% Daily Value*
Calories	787.3

Total Fat 39.4g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 261.4mg	0%
Total Carbohydrate 96.8g	0%
Dietary Fiber 16.4g	0%
Total Sugars 22.8g
Protein 19.2g	0%

Vitamin D 0IU	0%
Calcium 209.1mg	0%
Iron 7.0mg	0%
Potassium 2136.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.3%

Protein: 9.4%

Carbs: 47.3%