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A bowl of couscous and veggies in a bowl, placed on a tea towel, a lemon sliced in half in the foreground | Hurry The Food Up

One Pan Mediterranean Couscous Bowl

Course: Dinner, Lunch, Main Course
Cuisine: Mediterranean
Diet: Egg Free, Dairy Free, Vegan, Vegetarian
Time: Max 30 min
Calories: 450 - 650 kcal
Type: meal plan recipes
Diet: dairy-free, egg-free, vegan
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 2 servings
Calories: 553kcal
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US Customary - Metric

Ingredients

  • 1 ½ tbsp olive oil
  • 1 medium leek
  • 2 tbsp capers
  • 2 clove garlic
  • 3 tsp paprika powder
  • 3 small sprigs of rosemary
  • 5 oz (140 g) bell pepper, red (1 medium-small red bell pepper)
  • 2 cup (300 g) peas
  • ⅔ cup (115 g) couscous
  • 1 ¼ cup (300 ml) vegetable broth
  • 2 tbsp mint, fresh
  • 4 tbsp soy yogurt (or low fat Greek yogurt)
  • 10 cherry tomatoes
  • 4 tbsp parsley, fresh (chopped)
  • 1 lemon (or ½ per taste)
  • Salt and pepper to taste
  • ¼ tsp saffron threads (optional)

Instructions

  • Slice leeks, garlic. Dice red bell peppers and halve the tomatoes.
  • In a large pan add the olive oil over high heat. Add the leek and capers and cook until they brown.
  • Add garlic, paprika and saffron threads if using. Cook for 1 minute until the aroma from the paprika and saffron comes out.
  • Add fresh rosemary, red bell pepper, peas, and cook until the bell peppers soften and the peas are tender. Season with pepper and salt.
  • Add couscous and vegetable broth. Once the liquid boils, mix and put a lid on and rest for 5-10 minutes, depending on your brand of couscous.
    A white sauce pan filled with couscous and veggies, on a cream tea towel, next to a tray of cilantro | Hurry The Food Up
  • Mix yogurt with mint, 2 tbsp water and salt.
  • Use a fork to fluff couscous and add halved cherry tomatoes. Taste and add extra salt if necessary. Drizzle lemon juice to taste and chopped parsley. Serve with mint yogurt sauce.
    A bowl of couscous and veggies drizzled with yogurt dressing, on a tea towel on a white marble surface | Hurry The Food Up

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Nutrition

Calories: 553kcal | Carbohydrates: 94g | Protein: 20g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 1729mg | Potassium: 1101mg | Fiber: 18g | Sugar: 20g | Vitamin A: 7192IU | Vitamin C: 220mg | Calcium: 186mg | Iron: 7mg