Healthy Roasted Chickpea Couscous
A colorful, plant-based couscous dish featuring roasted vegetables, protein-rich chickpeas, and fresh herbs, tossed with a zesty lemon-garlic dressing. Quick, nutritious, and satisfying, it’s perfect for lunch, dinner, or make-ahead meal prep.
Equipment
- 1 Baking sheet
- 1 large mixing bowl
- 1 medium saucepan
- 1 Small Bowl (for dressing)
- Knife and cutting board
- Fork (for fluffing couscous)
Ingredients
For the Roasted Vegetables and Chickpeas:
- 2 tbsp extra virgin olive oil
- 1 large carrot thinly sliced
- 1 large onion thinly sliced
- 1 red bell pepper thinly sliced
- 1 garlic clove minced
- Pinch of kosher salt
- ¼ tsp freshly ground black pepper
- 1 can 15 oz chickpeas, rinsed and drained
For the Couscous or Bulgur Wheat:
- 1 cup 175 g uncooked couscous or bulgur wheat
- 1 ¼ cup vegetable broth or water
- ¾ cup fresh parsley chopped
- ½ cup fresh mint chopped
For the Dressing:
- 3 tbsp extra virgin olive oil
- 4 tbsp fresh lemon juice plus extra for serving
- 1 garlic clove minced
- ⅓ tsp fine salt omit if broth is salted
Instructions
- Preheat the Oven for Roasting: Begin by preheating your oven to 425°F (220°C). This ensures that your vegetables will caramelize perfectly, developing rich flavor and a slightly sweet, roasted aroma. A hot oven is key to achieving the tender yet lightly crisp texture that makes this dish so satisfying.
- Prepare the Vegetables: Wash and peel your carrot, then slice it into thin rounds for even cooking. Peel and slice the onion into thin strips, and core the red bell pepper before slicing it into similar-sized strips. Place all the vegetables in a large mixing bowl, add 2 tablespoons of extra virgin olive oil, a pinch of kosher salt, and ¼ teaspoon of freshly ground black pepper. Toss gently until all the vegetables are evenly coated with oil and seasonings.
- Roast the Vegetables: Spread the seasoned vegetables in a single layer on a baking sheet. Avoid overcrowding, as this can cause them to steam rather than roast. Place the baking sheet in the preheated oven and roast for 20–25 minutes. Halfway through, use a spatula to carefully turn the vegetables, ensuring even caramelization on all sides. The vegetables should become tender and lightly golden at the edges while maintaining a bit of bite.
- Prepare the Couscous or Bulgur: While the vegetables are roasting, measure 1 cup (175 g) of couscous or bulgur wheat into a medium saucepan or heatproof bowl. For couscous, bring 1 ¼ cups of water or vegetable broth to a boil; for bulgur, use 2 cups. Pour the boiling liquid over the grains, cover with a lid, and let sit. Couscous will absorb the liquid in about 5 minutes, while bulgur takes roughly 15 minutes. Once fully hydrated, use a fork to fluff the grains, separating them for a light, airy texture. Set aside while you prepare the dressing.
- Make the Lemon-Garlic Dressing: In a small bowl, combine 3 tablespoons of extra virgin olive oil, 4 tablespoons of freshly squeezed lemon juice, and 1 minced garlic clove. Add ⅓ teaspoon of fine salt if your broth was unsalted. Whisk together until the ingredients are fully emulsified, creating a zesty, fragrant dressing that will tie the dish together beautifully.
- Mix Couscous with Fresh Herbs: Take the fluffed couscous or bulgur and transfer it to a large mixing bowl. Add ¾ cup of chopped fresh parsley and ½ cup of chopped fresh mint. Gently fold the herbs into the grains, ensuring that every bite will have a burst of fresh flavor. This step is crucial for giving the dish a bright, aromatic Mediterranean character.
- Combine with Roasted Vegetables and Chickpeas: Add the roasted vegetables and 1 can (15 oz) of rinsed and drained chickpeas to the herbed couscous. Pour the prepared lemon-garlic dressing over the top. Using a large spoon or spatula, gently toss everything together until all the grains, vegetables, and chickpeas are evenly coated with the dressing.
- Taste and Adjust Seasoning: Taste the couscous mixture and adjust the seasoning as needed. You can add an extra pinch of salt, more freshly ground pepper, or a squeeze of lemon juice to enhance brightness. This step ensures the flavors are balanced and vibrant before serving.
- Serve Warm or at Room Temperature: Transfer the couscous to a serving platter or individual bowls. Optionally, drizzle with additional lemon juice just before serving for an extra zing. This dish is versatile—it can be served warm, straight from the oven, or at room temperature, making it perfect for casual meals or gatherings.
- Store Leftovers Properly: If you have any leftovers, place them in an airtight container and refrigerate for up to 3 days. Reheat gently or enjoy cold as a refreshing salad. The flavors continue to develop over time, making it an excellent choice for meal prep and quick weekday lunches.
Notes
- Use fresh, firm vegetables for the best roasting results. Softer vegetables may release too much water and steam rather than roast.
- Rinsing canned chickpeas removes excess sodium and improves flavor. For extra crunch, pat them dry before roasting.
- Couscous cooks quickly and absorbs flavors well, while bulgur adds a nuttier texture; both are excellent, depending on your preference.
- Fresh herbs are key for brightness. Parsley and mint create a refreshing contrast to the roasted vegetables and chickpeas.
- Adjust the lemon juice and olive oil dressing to taste; a little extra acidity can elevate the entire dish.
