Q1: Can I substitute regular pasta or rice for the couscous in this recipe?

Yes, you can substitute other grains, though cooking methods will differ from Steps 1-2. For rice, cook according to package directions in the vegetable broth instead of the 5-minute steaming method described in Step 2. Israeli (pearl) couscous works well but requires 8-10 minutes of simmering rather than just steaming. For a gluten-free option, quinoa is an excellent substitute—use the same 1.5 cups quinoa to 1.5 cups vegetable broth ratio, but simmer covered for 15 minutes instead of the quick steaming method. Orzo pasta also works beautifully, though you'll need to boil it separately according to package directions and drain before combining with the vegetables in Step 8.

Q2: How do I know when the vegetables are properly cooked in Steps 5-6?

The vegetables should be tender but still retain some texture and vibrant color. In Step 5, the bell peppers and zucchini are ready when you can pierce them easily with a fork but they still offer slight resistance—this typically takes the full 5-6 minutes of sautéing over medium-high heat. Avoid overcooking, as mushy vegetables will make the dish watery and less appealing. In Step 6, the cherry tomatoes should just begin to soften and release some juice but should not completely break down; this happens quickly in about 2 minutes. If your vegetables are browning too quickly or the garlic (added in Step 5) starts to burn, reduce the heat to medium.

Q3: What can I use if I don't have kalamata olives or if someone in my family doesn't like olives?

If kalamata olives aren't available, you can substitute any brined Mediterranean olives such as green olives, Castelvetrano olives, or even black olives, though the flavor will be milder. For those who don't enjoy olives at all, you can omit them entirely and add 1-2 tablespoons of capers (rinsed) in Step 9 for a similar briny, salty element that's characteristic of Mediterranean cuisine. Alternatively, add an extra tablespoon of lemon juice and a pinch more salt to compensate for the savory depth the olives provide. Sun-dried tomatoes (chopped) also make an excellent substitute, adding a concentrated tomato flavor and chewy texture similar to olives.

Q4: Can I prepare this dish ahead of time, and how should I store and reheat it?

Yes, this Mediterranean couscous can be made 1-2 days ahead, though the texture is best when freshly prepared. If making ahead, complete all steps through Step 10, but consider adding the fresh herbs (parsley and mint) just before serving to maintain their bright flavor and color. Store in an airtight container in the refrigerator for up to 3 days. To reheat, you can microwave individual portions for 1-2 minutes, stirring halfway through, or gently warm the entire dish in a large skillet over medium-low heat with a tablespoon of olive oil and a splash of vegetable broth to prevent drying. This dish is also delicious served cold or at room temperature as a salad, making it perfect for meal prep or potlucks—simply let it sit out for 20-30 minutes before serving if refrigerated.

Mediterranean Couscous with Vegetables

Mediterranean Couscous with Vegetables is a vibrant and wholesome dish that captures the essence of Mediterranean cuisine in every colorful bite. This recipe combines fluffy couscous with a medley of fresh vegetables including bell peppers, zucchini, tomatoes, and red onion, all brought together with fragrant garlic, bright lemon juice, and aromatic herbs. The dish embodies the heart-healthy principles of the Mediterranean Diet, featuring olive oil as its primary fat source and an abundance of plant-based ingredients that provide essential nutrients and antioxidants.

What makes this dish truly special is its remarkable versatility and speed of preparation. Couscous, a staple of North African cuisine that has become beloved throughout the Mediterranean region, cooks in just minutes by simply steaming in hot broth. This allows the dish to come together in under 30 minutes, making it perfect for busy weeknight dinners without sacrificing nutrition or flavor. The vegetables can be easily adapted based on seasonal availability or personal preference, while the combination of fresh herbs like parsley and mint adds layers of freshness that elevate the entire dish.

This Mediterranean Couscous serves beautifully as a complete vegetarian main course or as a generous side dish alongside grilled fish or chicken. The leftovers are equally delicious served cold or at room temperature, making it an excellent option for meal prep or packed lunches. Each serving delivers a satisfying balance of complex carbohydrates, fiber-rich vegetables, and heart-healthy fats, all while bursting with the bright, sun-kissed flavors that define Mediterranean cooking. It's a celebration of simple, wholesome ingredients prepared with care and attention to bring maximum flavor and nutrition to your table.

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

25 minutes

None servings

325 calories

Fat 12.00g

Carbs 47.00g

Protein 8.00g

Ingredients

1.5 cups	couscous, uncooked
1.5 cups	vegetable broth
3 tbsp	extra virgin olive oil, divided
1 medium	red bell pepper, diced
1 medium	yellow bell pepper, diced
1 medium	zucchini, diced
1 small	red onion, finely diced
3 cloves	garlic, minced
1 cup	cherry tomatoes, halved
1 large	lemon, juiced and zested
1/4 cup	fresh parsley, chopped
2 tbsp	fresh mint, chopped
1/3 cup	kalamata olives, pitted and halved
1/2 cup	feta cheese, crumbled (optional)
1 tsp	salt
1/2 tsp	black pepper, freshly ground
1 tsp	dried oregano

Equipment

Cutting board

measuring spoons

measuring cups

wooden spoon or spatula

medium saucepan with lid

fork

chef's knife

zester or microplane

large serving bowl

citrus juicer

large skillet

16:8 Diet

This balanced recipe is ideal for the 16:8 eating window, providing complex carbohydrates for sustained energy, fiber-rich vegetables for satiety, healthy fats from olive oil, and protein from feta cheese to help meet daily nutritional needs within the compressed timeframe.

80/20 Diet

This recipe fits the 80/20 principle with over 80% of ingredients being nutrient-dense whole foods (vegetables, whole grain couscous, olive oil, fresh herbs) while allowing the 20% flexibility with feta cheese and olives that add flavor and satisfaction.

Anti-Inflammatory Diet

This recipe supports anti-inflammatory eating with its colorful array of antioxidant-rich vegetables, extra virgin olive oil, anti-inflammatory herbs and spices (garlic, oregano, fresh herbs), and avoidance of processed foods, refined sugars, and unhealthy fats.

Clean Eating

This recipe exemplifies clean eating principles with its use of whole, minimally processed ingredients including fresh vegetables, whole grain couscous, extra virgin olive oil, real feta cheese, and fresh herbs, while avoiding refined sugars, artificial ingredients, and processed foods.

DASH Diet

This dish aligns with DASH Diet principles by featuring abundant vegetables rich in potassium and magnesium, whole grain couscous, minimal added salt (using herbs and lemon for flavor), and healthy fats from olive oil while avoiding processed ingredients and excessive sodium.

Flexitarian Diet

This primarily plant-based dish is perfect for flexitarian eating, featuring whole grain couscous and a variety of colorful vegetables as the foundation, with a small amount of feta cheese as an optional supporting ingredient rather than the main focus.

Gluten-Free Diet

This recipe is naturally gluten-free as couscous can be substituted with gluten-free couscous or quinoa, and all other ingredients (vegetables, olive oil, olives, feta, herbs, and spices) are inherently gluten-free with no wheat, barley, or rye present.

Heart-Healthy Diet

This heart-healthy recipe features extra virgin olive oil as the primary fat source, abundant vegetables rich in fiber and antioxidants, whole grain couscous, and minimal saturated fat, while avoiding processed foods, trans fats, and excessive sodium.

Intermittent Fasting

This nutrient-dense recipe is ideal for eating windows during intermittent fasting, providing complex carbohydrates from couscous, fiber-rich vegetables, healthy fats from olive oil, and protein from feta cheese to support sustained energy and satiety throughout fasting periods.

Intuitive Eating

This recipe supports intuitive eating by offering a balanced, satisfying meal with varied textures and flavors from vegetables, grains, and cheese that honors both nutrition and pleasure without restriction, guilt, or compensation language.

Mayo Clinic Diet

This recipe aligns with Mayo Clinic Diet guidelines by emphasizing abundant vegetables and fruits, whole grain couscous, healthy fats from olive oil, and avoiding refined grains, added sugars, and processed foods while providing appropriate portions of nutrient-dense ingredients.

Mediterranean Diet

This recipe is a quintessential Mediterranean dish that emphasizes extra virgin olive oil, abundant vegetables (bell peppers, zucchini, tomatoes), whole grain couscous, olives, feta cheese, and fresh herbs like parsley and mint. It perfectly embodies the Mediterranean Diet's principles of plant-based eating with moderate dairy, healthy fats, and minimal processing.

MIND Diet

This recipe supports brain health with MIND Diet principles, featuring abundant vegetables, whole grains, olive oil as the primary fat, and nuts (optional addition), while avoiding red meat, butter, and processed foods that the MIND Diet restricts.

Mindful Eating

This colorful dish is perfect for mindful eating practice, featuring diverse textures (fluffy couscous, crisp vegetables, creamy feta), vibrant colors (red and yellow peppers, green zucchini, purple olives), and aromatic fresh herbs that engage multiple senses and encourage conscious, slow consumption.

Vegetarian Diet

This completely vegetarian recipe contains no meat, poultry, fish, or seafood, while providing plant-based protein from couscous and vegetables, plus dairy protein from feta cheese, making it a balanced and satisfying vegetarian meal option.

Weight Watchers

This recipe follows Weight Watchers principles with its emphasis on whole grains, abundant non-starchy vegetables, minimal added fats, and nutrient-dense ingredients that provide satisfying portions without excessive calories, making it ideal for weight management.

Instructions

5 min

Bring the vegetable broth to a boil in a medium saucepan over high heat.

Once the broth is boiling, remove from heat and stir in the couscous and 1 tablespoon of olive oil. Cover the saucepan with a tight-fitting lid and let stand for 5 minutes to allow the couscous to absorb the liquid.

5 min

While the couscous is steaming, heat the remaining 2 tablespoons of olive oil in a large skillet over medium-high heat.

1 min

3 min

Add the diced red onion to the skillet and sauté for 2-3 minutes until it begins to soften.

6 min

Add the minced garlic, diced bell peppers, and diced zucchini to the skillet. Sauté for 5-6 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.

2 min

Add the halved cherry tomatoes, dried oregano, salt, and black pepper to the skillet. Cook for an additional 2 minutes until the tomatoes just begin to soften.

Fluff the couscous with a fork to separate the grains and break up any clumps.

Transfer the fluffed couscous to a large serving bowl and add the sautéed vegetables on top.

Add the lemon juice, lemon zest, chopped parsley, chopped mint, and halved kalamata olives to the bowl.

Gently toss all ingredients together until well combined, ensuring the vegetables and herbs are evenly distributed throughout the couscous.