Look for a satisfying meatless meal pack with plant based protein? Try these Roasted Chickpea Couscous Bowls! This Mediterranean-inspired, vegetarian meal is made with Israeli couscous, colorful veggies, and crispy chickpeas.
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This post was first published on September 18, 2020. It was updated on April 10 2024 to include new photos and helpful tips.
Why you’ll love this mediterranean couscous bowl
Deliciously Nutritious: These bowls are not just a feast for the eyes with their vibrant, colorful veggies and golden crispy chickpeas – they’re packed with nutrition too.
Perfect for Any Day: Whether it’s a busy weeknight or a casual dinner party, these couscous bowls are versatile and easy to prepare, making them fab for any occasion.
Customizable: Adapt the vegetables and toppings according to what’s available or to suit your taste preferences. This recipe is ideal for using up leftover veggies, aka – reducing food waste!
Is it healthy?
Absolutely! As a dietitian, I always have this dish in my meal rotation for its health benefits.
- It’s rich in plant-based protein from chickpeas, which are essential for muscle repair and growth.
- The couscous and vegetables provide plenty of fiber for digestion and sustained energy
- The colorful tomatoes, zucchini, and bell peppers provide antioxidants to fight off “free radicals” which are unstable molecules that can cause harm to our bodies over time.
How do I cook Israeli couscous?
I have been craving lots of Mediterranean-inspired dishes lately. Everything from air fried lamb meatballs with tzatziki to couscous salad. For this recipe, I’m using Israeli couscous (also known as pearled couscous) as the star. It cooks up in no time at all, simply boil it in water or broth until it’s tender and has absorbed all the liquid, typically about 10 minutes.
I’m going to let you in on a little cooking hack. Before boiling your couscous, toast it raw for an extra nutty, caramelized flavor. You can toast other grains like farro, quinoa, or rice for other recipes, too! In this recipe, I’m toasting couscous with oil, garlic, and green onions before adding the broth.
Where do I find Israeli couscous?
Couscous can be found in the rice and grains aisle. It can sometimes be tricky to find. If you can’t find it in stores, you can also order it online. Be sure to look for ”Israeli” or “pearled” couscous as opposed to traditional couscous, which is smaller in size.
Is couscous healthy?
Couscous contains plant based protein, fiber and other important nutrients. Couscous is particularly unique because it is high in selenium, a power antioxidant. However, like pasta or white rice, couscous is higher in simple or refined carbohydrates and calories so be mindful of portions.
What are green onions? Can I use the whole onion?
Green onions, also known as scallions, are a aromatic vegetable used in a variety of dishes. You can use the whole green onion – just discard the very bottom with the hairy roots. Let’s break down how to cook with green onions:
- White Root: Greens onions have a white root end on the bottom that is milder in flavor. Don’t throw them out – they are perfect for sautéing, just like a regular onion.
- Dark Green Tops: The green onion tops are crisp and slightly sharp, ideal for adding a fresh garnish to dishes.
Ingredients you’ll need
- Chickpeas: These are the star of the show for protein. Make sure they are thoroughly rinsed and dried for the best texture.
- Israeli Couscous: Larger and more satisfying than regular couscous; it provides a perfect base for the bowls.
- Vegetables: Use a colorful mix like zucchini, cherry tomatoes, and sweet peppers for a variety of nutrients and flavors.
- Goat Cheese: Adds a creamy texture and rich flavor, but can be substituted with feta or omitted for a vegan option.
- Fresh Herbs and Spices: Thyme and smoked paprika bring aromatic warmth to the dish, enhancing the overall flavor profile.
How do I make these couscous bowls?
Don’t be intimidated by the different steps. This recipe calls for simple ingredients and comes together in 40 minutes or less.
- First, roast your chickpeas. Mix all roasted chickpea ingredients together and then bake for 10 minutes.
- Next, roast your vegetables. In the same bowl as the chickpeas (less dishes!), mix all roasted vegetable ingredients together and bake with the chickpeas for another 20 minutes.
- Then, make your couscous. Toast the Israeli couscous then pour the vegetable broth over and simmer.
- Finally, assemble the bowls. Start with the cooked couscous, then add roasted vegetables and crispy chickpeas. Garnish with goat cheese, green onions, and a squeeze of fresh lemon juice.
Customize the roasted vegetables your way
I love the variety of color from using zucchini, tomatoes, and yellow pepper. However, you can customize and use any quick-cooking vegetables you have on hand. Try using different colors of sweet peppers or yellow squash instead of zucchini. Aim for around 4-6 cups of raw chopped vegetables to roast.
What should I serve it with?
These mediterranean couscous bowls are a filling option on their own for a Meatless Monday. Adding more healthy plant-based meals into your week is beneficial for both your health and the environment. Serve these bowls by themselves or alongside a leafy green salad or crusty whole grain bread.
Can you make it ahead of time?
Absolutely! Prep the veggies and chickpeas in advance and store them separately in the fridge. Cook the couscous fresh for the best texture when serving.
How do I store couscous bowl leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave for 1-2 minutes. Just note: the chickpeas will lose most of their crispiness.
Need more hands-on help with recipes?
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Roasted Chickpea Couscous Bowls
Ingredients
Roasted Chickpeas:
- 1 -15 ounce can chickpeas, drained, rinsed, and patted dry
- 1 teaspoon oil of your choice (avocado oil, olive oil, etc.)
- 1 tablespoon fresh thyme, chopped (or 1 teaspoon dried thyme)
- 2 teaspoons smoked paprika
Roasted Vegetables:
- 1 large zucchini or yellow squash, cut into 1/2-inch half moons
- 1 pint cherry tomatoes, halved
- 1 large sweet pepper of your choice, cut into large cubes (yellow, red, or orange)
- 1 tablespoon oil of your choice (avocado oil, olive oil, etc.)
- 1 tablespoon fresh thyme, chopped (or 1 teaspoon dried thyme)
- Salt and pepper, to taste
Couscous:
- 1 teaspoon oil of your choice (avocado oil, olive oil, etc.)
- 1 clove garlic, minced
- 4 green onions, sliced (you will sauté the white slices and save the green slices for garnishing – see pictures above)
- 1 cup uncooked pearled Israeli couscous
- 1 1/4 cup vegetable broth
Toppings:
- Crumbled goat cheese
- Sliced green onions
- Lemon wedges
Instructions
- Preheat oven to 425 degrees.
Roasted Chickpeas:
- In a large bowl, combine chickpeas, oil, thyme, and smoked paprika. Toss to coat. Add to a lined baking sheet and bake for 10 minutes.
Roasted Vegetables:
- In the same bowl as the chickpeas, add the zucchini, tomatoes, pepper, oil, thyme, and salt and pepper to taste. Toss to coat.
- Add to another lined baking sheet. Once chickpeas have baked for 10 minutes, gently shake the pan and return to the oven. Add vegetables into the oven as well.
- Bake chickpeas and vegetables for another 20 minutes or until chickpeas are crispy and vegetables are slightly browned.
Couscous:
- While chickpeas and vegetables are roasting, prepare couscous. Add oil to a pot over medium heat. Stir in garlic, green onion whites, and couscous. Toast until lightly browned and fragrant, about 2 minutes. Then, add vegetable broth and simmer covered for 8 minutes.
- Then, add vegetable broth and simmer covered for 8 minutes (or cook according to package instructions).
Assembly:
- Build the final bowls by adding cooked couscous, followed by roasted vegetables and chickpeas, then top with goat cheese, green onions, and lemon wedges for squeezing over.
Nutrition
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It’s pretty good. I wanted a recipe to recreate the vibe of a green chef meal I made, a roasted chickpea & fig cous cous dish. So I added minced fig to the cooked couscous & cumin & red pepper flakes to the spices. I think a slight sweetness goes well with this dish. Also I wish I’d added more cumin. I added the same amount of cumin as thyme but think it could have used more.
Hi Zoey! Thanks so much for trying this out and letting me know how you added your own flare. The fig addition sounds delicious! And yes you can definitely add extra cumin and thyme to your taste preferences! Enjoy!
~Mackenzie