Mediterranean Diet Couscous with Vegetables

Fresh, vibrant, and bursting with Mediterranean flavors, this Mediterranean Diet Couscous with Vegetables is the perfect harmony of wholesome and delicious. Featuring fluffy couscous as the base, it’s paired with a colorful medley of sautéed red bell pepper, zucchini, cherry tomatoes, and tender baby spinach, all infused with the warmth of cumin and a zesty splash of lemon juice. This quick and easy dish is ready in just 30 minutes, making it ideal for weeknight dinners or meal prep. Garnished with fresh parsley and drizzled with extra virgin olive oil, it’s not only a feast for the eyes but also packed with nutrients and heart-healthy ingredients. Enjoy it warm or at room temperature for a versatile meal that embodies the essence of the Mediterranean diet! Perfect for vegetarians and a great option for anyone seeking a light, flavorful dish.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup couscous
• 1.25 cups water
• 2 tablespoons extra virgin olive oil
• 1 medium, diced red bell pepper
• 1 medium, diced zucchini
• 1 cup, halved cherry tomatoes
• 1 small, diced red onion
• 2 cloves, minced garlic
• 2 cups baby spinach
• 2 tablespoons lemon juice
• 0.5 cup, chopped fresh parsley
• 1 teaspoon ground cumin
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

In a medium saucepan, bring 1.25 cups of water to a boil.

Step 2

Add 1 tablespoon of olive oil and 0.5 teaspoon of salt to the boiling water.

Step 3

Stir in the 1 cup couscous, cover, and remove from heat. Let it stand for 5 minutes or until the water is absorbed.

Step 4

Fluff the couscous with a fork and set aside.

Step 5

In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat.

Step 6

Add the diced red onion and minced garlic to the skillet, and sauté for 2-3 minutes until the onion becomes translucent.

Step 7

Add the diced red bell pepper and zucchini to the skillet. Cook for 5 minutes, stirring occasionally, until the vegetables are tender.

Step 8

Stir in the halved cherry tomatoes and cook for another 2 minutes.

Step 9

Add the 2 cups of baby spinach to the skillet and cook until wilted, about 1-2 minutes.

Step 10

Season the vegetable mixture with 1 teaspoon of ground cumin, 0.25 teaspoon black pepper, and more salt to taste if needed.

Step 11

Stir in the fluffed couscous, mixing well with the vegetables.

Step 12

Remove from heat and stir in 2 tablespoons of lemon juice and 0.5 cup chopped fresh parsley.

Step 13

Serve warm or at room temperature.

Nutrition Facts

Serving size	(1195.9g)

Amount per serving	% Daily Value*
Calories	645.8

Total Fat 30.6g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0.3g
Cholesterol 0mg	0%
Sodium 3441.5mg	0%
Total Carbohydrate 83.7g	0%
Dietary Fiber 12.9g	0%
Total Sugars 27.7g
Protein 15.0g	0%

Vitamin D 0IU	0%
Calcium 245.6mg	0%
Iron 7.6mg	0%
Potassium 1635.3mg	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: 41.1%

Protein: 9.0%

Carbs: 50.0%