Mediterranean Diet Couscous with Vegetables
Bright, colorful, and bursting with fresh flavors, this Mediterranean Diet Couscous with Vegetables is a wholesome, 30-minute recipe that’s as easy as it is delicious. A perfect balance of fluffy couscous, sautéed zucchini, bell peppers, cherry tomatoes, and spinach, this dish is elevated with a drizzle of extra virgin olive oil, a squeeze of zesty lemon juice, and aromatic spices like cumin. Finished with fresh parsley, it’s a healthy, vegetarian option that’s both satisfying and packed with nutrients. Serve it warm for a comforting meal or at room temperature as a vibrant salad—either way, it’s a taste of the sunny Mediterranean on your plate. Perfect for meal prep or an easy weeknight dinner, this recipe is a must-try for fans of plant-based and diet-friendly dishes!
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Recipe Information
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
Instructions
In a medium saucepan, bring 1.25 cups of water to a boil.
Add 1 tablespoon of olive oil and 0.5 teaspoon of salt to the boiling water.
Stir in the 1 cup couscous, cover, and remove from heat. Let it stand for 5 minutes or until the water is absorbed.
Fluff the couscous with a fork and set aside.
In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat.
Add the diced red onion and minced garlic to the skillet, and sauté for 2-3 minutes until the onion becomes translucent.
Add the diced red bell pepper and zucchini to the skillet. Cook for 5 minutes, stirring occasionally, until the vegetables are tender.
Stir in the halved cherry tomatoes and cook for another 2 minutes.
Add the 2 cups of baby spinach to the skillet and cook until wilted, about 1-2 minutes.
Season the vegetable mixture with 1 teaspoon of ground cumin, 0.25 teaspoon black pepper, and more salt to taste if needed.
Stir in the fluffed couscous, mixing well with the vegetables.
Remove from heat and stir in 2 tablespoons of lemon juice and 0.5 cup chopped fresh parsley.
Serve warm or at room temperature.
Nutrition Facts
Calories |
646 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3442 mg | 150% | |
| Total Carbohydrate | 83.7 g | 30% | |
| Dietary Fiber | 12.9 g | 46% | |
| Total Sugars | 27.7 g | ||
| Protein | 15.0 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 246 mg | 19% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 1635 mg | 35% | |
*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.
