Go Back
+ servings
Couscous with Vegetables and Tuna

Couscous with Vegetables and Tuna: A Colorful, Quick Meal

Quick, delicious Couscous with Vegetables and Tuna offers a vibrant meal that's nutritious and adaptable.
Prep Time 15 minutes
Cook Time 15 minutes
Resting Time 2 minutes
Total Time 30 minutes
Servings: 4 servings
Course: LUNCH
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Couscous
  • 1 cup couscous opt for whole wheat for better nutrition
  • 2 cups water
  • ½ teaspoon salt
  • 1 tablespoon olive oil can be replaced with coconut oil
For the Protein
  • 1 can tuna (canned, in oil) can be substituted with canned mackerel or grilled shrimp
For the Vegetables
  • 1 cup mixed peppers (bell peppers) seasonal veggies like asparagus work well
  • 1 small zucchini yellow squash can be used as an alternative
  • 1 medium carrot consider using grated carrots for a twist
  • ½ cup radishes fresh cucumbers can substitute if radishes aren't available
  • 1 cup red beans easily replace with chickpeas if desired
  • ¼ cup chopped parsley fresh basil can also be used
For Seasoning
  • 2 tablespoons soy sauce swap with tamari for gluten-free

Equipment

  • Saucepan
  • baking dish
  • large pan
  • Fork
  • Knife
  • Cutting Board

Method
 

Preparation Steps
  1. In a saucepan, combine 2 cups of water, ½ teaspoon salt, and 1 tablespoon olive oil. Bring to a rolling boil.
  2. Pour the boiling water over 1 cup of couscous in a baking dish. Cover tightly and let it rest for 2 minutes.
  3. Use a fork to fluff the couscous. Set aside to let cool slightly.
  4. Dice the mixed peppers, zucchini, and carrot. Thinly slice the radishes.
  5. In a large pan, heat 1 tablespoon of olive oil over medium heat. Add the chopped carrots and sauté for about 4 minutes.
  6. Stir in the chopped peppers and zucchini, cooking for another 10-15 minutes until all vegetables are tender.
  7. Turn off the heat and add the drained tuna and red beans, breaking the tuna into chunks.
  8. Pour in 2 tablespoons of soy sauce and mix all ingredients thoroughly.
  9. Gently mix the sautéed vegetable blend into the fluffy couscous. Top with fresh radishes and parsley.
  10. Plate the couscous mixture, drizzle with olive oil, and add extra parsley on top before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 20gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 30mgSodium: 600mgPotassium: 500mgFiber: 8gSugar: 3gVitamin A: 500IUVitamin C: 60mgCalcium: 50mgIron: 2.5mg

Notes

For added brightness, drizzle with lemon juice before serving. This dish can be stored in the fridge for up to 2 days and frozen for up to 3 months.

Tried this recipe?

Let us know how it was!