Low Sodium Vegetable Couscous
Brighten up your dinner table with this nutritious and flavorful Low Sodium Vegetable Couscous! This heart-healthy recipe combines fluffy whole wheat couscous with an array of vibrant vegetables like zucchini, carrots, red bell peppers, and cherry tomatoes, all seasoned with warm spices like cumin and paprika. Cooked in low-sodium vegetable broth and enhanced with fresh herbs like parsley and mint, this dish delivers bold flavor without the extra salt. With just 15 minutes of prep and 15 minutes of cook time, it’s an easy, wholesome choice for busy weeknights. Serve it warm or at room temperature, garnished with unsalted sunflower seeds for a delightful crunch. Perfect as a satisfying side dish or a light, plant-based main course, this low-sodium recipe caters to health-conscious food lovers and is sure to impress!
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Recipe Information
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)
Instructions
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.
While the couscous is cooking, heat the olive oil in a large skillet over medium heat.
Add the diced onion and sauté for 2-3 minutes until translucent.
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.
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.
Remove the skillet from heat and gently fold in the cooked couscous. Mix well to incorporate the vegetables and spices evenly.
Stir in the lemon juice, chopped parsley, and mint (if using). Taste and adjust seasoning, keeping it low-sodium by avoiding salt.
Transfer the vegetable couscous to a serving bowl and garnish with unsalted sunflower seeds, if desired.
Serve warm or at room temperature. Enjoy your healthy, low-sodium vegetable couscous!
Nutrition Facts
Calories |
787 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.4 g | 51% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 261 mg | 11% | |
| Total Carbohydrate | 96.8 g | 35% | |
| Dietary Fiber | 16.4 g | 59% | |
| Total Sugars | 22.8 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 209 mg | 16% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 2136 mg | 45% | |
*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.
