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Introduction
The Mediterranean diet has long been celebrated for its health benefits and delicious flavors, and this couscous dish embodies the best of both worlds. Originating from North Africa, couscous has become a staple in Mediterranean cuisine, prized for its versatility and quick-cooking nature. This particular recipe draws inspiration from the sun-drenched shores of Greece, Italy, and Lebanon, combining their culinary traditions into a colorful, nutrient-rich meal. Traditionally served as a communal dish during family gatherings, our modern interpretation transforms it into a convenient, individual bowl that's perfect for busy weeknight dinners or meal prep. The combination of whole grain couscous and an abundance of vegetables makes this dish not just a feast for the eyes, but also a nutritional powerhouse, rich in fiber, vitamins, and minerals.
Ingredients
• 1 1/2 cups whole wheat couscous
• 1 3/4 cups low-sodium vegetable broth
• 1 medium zucchini, sliced into 1/4-inch half-moons
• 1 medium red bell pepper, cut into 1-inch squares
• 1 small red onion, cut into 1/2-inch wedges
• 1 pint cherry tomatoes, halved
• 1 can (15 oz) chickpeas, drained and rinsed
• 3 tablespoons extra-virgin olive oil, divided
• 2 teaspoons dried oregano
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 cup fresh lemon juice (from about 2 lemons)
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, finely chopped
• 1/4 cup fresh mint leaves, torn
• 1/2 cup crumbled feta cheese
• 1/4 cup Kalamata olives, pitted and halved
• Salt and freshly ground black pepper to taste
Step 1:
Preheat the oven to 425°F (220°C). In a large bowl, toss zucchini, bell pepper, red onion, and cherry tomatoes with 1 tablespoon olive oil, 1 teaspoon oregano, 1/2 teaspoon cumin, and 1/4 teaspoon smoked paprika. Season with salt and pepper.
Step 2:
Spread the vegetables on a baking sheet and roast for 20-25 minutes, stirring halfway through, until tender and lightly charred.
Step 3:
While vegetables are roasting, bring vegetable broth to a boil in a small saucepan. Remove from heat, stir in couscous, cover, and let stand for 5 minutes. Fluff with a fork and set aside.
Step 4:
In a small bowl, whisk together remaining 2 tablespoons olive oil, lemon juice, minced garlic, remaining oregano, cumin, and smoked paprika. Season with salt and pepper to taste.
Step 5:
In a large bowl, combine cooked couscous, roasted vegetables, chickpeas, parsley, and mint. Pour the dressing over and toss gently to combine.
Step 6:
Divide the mixture among serving bowls. Top with crumbled feta cheese and Kalamata olives.
Q: Can I make this recipe ahead of time?
A: Yes, you can prepare all components up to a day in advance and assemble just before serving. Keep the dressing separate until ready to serve.
Q: How can I make this recipe vegan?
A: Omit the feta cheese or replace it with a vegan alternative. The rest of the recipe is already vegan-friendly.
Q: Can I use regular couscous instead of whole wheat?
A: Yes, you can substitute regular couscous for whole wheat. The cooking method remains the same.
• For a gluten-free option, substitute the couscous with quinoa or rice.
• You can use any combination of Mediterranean vegetables you prefer, such as eggplant or artichoke hearts.
• For a vegan version, omit the feta cheese or use a plant-based alternative.
• To save time, you can use pre-cut vegetables from the grocery store.
• Look for low-sodium vegetable broth to control the salt content of the dish.
• This recipe contains gluten (from couscous) and dairy (from feta). It is suitable for vegetarians but not vegans unless modified.
Serve warm or at room temperature. Garnish with additional fresh herbs if desired.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Can be enjoyed cold or gently reheated.
Start roasting the vegetables first, then prepare the couscous and dressing while they cook to maximize efficiency.
- Don't overcook the couscous; it should be fluffy and light, not mushy.
- Taste and adjust seasoning before serving, as feta and olives can add saltiness.
- For best flavor, bring the dish to room temperature before serving if it has been refrigerated.
For a summer version, grill the vegetables instead of roasting. For a heartier meal, add grilled chicken or shrimp.
Pair with a crisp white wine like Sauvignon Blanc or a light Mediterranean rosé.
Best in summer when fresh vegetables are at their peak, but can be enjoyed year-round.
Contains gluten (wheat in couscous) and dairy (feta cheese). May contain traces of tree nuts depending on the brand of feta used.
