Couscous has wholly transformed my eating habits and has become a household favorite. I was in the mood for a quick and vegan-friendly lunch when I came up with this Mediterranean couscous bowl. The beauty of a grain bowl lies in its ability to provide all the essential nutrients from every food group, making it a complete meal in one bowl.
What you need to make this Mediterranean couscous bowl
Creating a grain bowl is not a rigid process that requires strict adherence to specific rules. With just a bit of consideration, you can effortlessly assemble a nourishing meal by including the essential components such as carbs (grains), protein, vegetables, and a sauce that adds the necessary fat to the dish.
- Cooked Couscous: Couscous is a tiny pasta made from semolina wheat (also available as a whole-wheat variety). It’s quick-cooking and has a light, fluffy texture. In this recipe, the couscous serves as the base of the bowl, providing a neutral canvas to absorb the flavors of the other ingredients.
- Chickpeas: are legumes packed with protein, fiber, and various nutrients. Combined with couscous, they provide a pleasant nutty flavor and an enjoyable texture. To make this dish even more delicious, the chickpeas are sauteed in olive oil with the chopped spring onion seasoned with cumin, salt, and pepper. This adds a savory taste to the couscous bowl.
- Spring Onions: also called green onions or scallions, are a milder variety of onions. They add a fresh, slightly intense flavor and a pop of color to the couscous bowl.
- Cherry: Tomatoes are an excellent addition to a couscous bowl, providing a pop of color and a refreshing taste. In this recipe, the tomatoes are sliced in half and mixed with the couscous. This creates a juicy contrast to the other ingredients.
- Olive oil: is a staple in Mediterranean cuisine, and it will add more flavor to the bowl as you sauté your chickpeas and onion. If you can afford to take in more, feel free to drizzle some in your bowl just before serving.
- Salt and pepper to taste.
- Cumin: is a warm and earthy spice commonly used in Mediterranean and Middle Eastern cooking. It adds a distinctive flavor to the couscous bowl, complementing the other ingredients and providing depth and complexity.
Bob’s Red Mill Traditional Pearl Couscous, 16-ounce (Pack of 4)
Goya Organic Chick Peas Garbanzo Beans, Low Sodium with Sea Salt, 15.5 Ounce (Pack of 8)365 by Whole Foods Market, Extra Virgin Mediterranean Olive Oil, 33.8 Fl OzMcCormick Gourmet Organic Ground Cumin, 1.5 Oz
Mediterranean couscous bowl
Ingredients
- 240 g couscous (raw weight)
- 400 g chickpeas tinned or cooked
- 1.5 cups spring onions chopped
- 300 g cherry tomatoes halved
- 2 tbsp olive oil
- salt & pepper
- ground cumin
Instructions
- Pour the dry couscous into a bowl, then add the same volume of hot water. Cover it and let it rest until all the water is absorbed, then stir with a fork to sperate the grain. Season with salt.
- In a pan, sauté the onion until tender, then add chickpeas and season with salt, pepper, and cumin. Continue to sauté for about 2 minutes.
- To dish, start by fluffing the cooked couscous with a fork to ensure it's light and airy. Spoon portions of the couscous to individual serving bowls. Evenly distribute the chickpeas and cherry tomatoes to each dish. If desired, drizzle some more olive oil and serve.
Can I use canned chickpeas?
Yes. In fact, that’s what I used to make this meal. Canned chickpeas are convenient and accommodative for us people who can act impulsively in the kitchen.
Can I substitute regular tomatoes for cherry tomatoes?
Yes, you can definitely substitute regular tomatoes for cherry tomatoes in the Mediterranean couscous bowl recipe. However, there are a few considerations to keep in mind:
Cherry tomatoes are smaller and sweeter compared to regular tomatoes. If you’re using regular tomatoes, you may want to dice them into smaller pieces to ensure they distribute evenly throughout the couscous bowl. In addition, they have a slightly sweeter and more concentrated flavor compared to larger tomatoes. Keep this in mind when adjusting the seasoning of your dish; you may need to add a bit more salt and pepper to balance the flavors.
Regular tomatoes may have a softer and juicier texture compared to cherry tomatoes. Depending on your preference, you can either embrace this texture difference or try to remove some of the seeds and excess moisture from the regular tomatoes before adding them to the couscous bowl.
Can I add other vegetables to the couscous bowl?
Definitely! Think colorful e.g. raw julienne carrots, cucumbers, peas, roasted pumpkin etc.
Is there a gluten-free alternative to couscous?
There are many gluten-free substitutes for couscous that you can use in this recipe.
Quinoa is a nutritious grain that is gluten-free and cooks up fluffy and light, similar to couscous. It’s high in protein and fiber, which makes it a nutritious alternative.
Rice, both white and brown, can also be used as a gluten-free substitute for couscous. Cook the rice according to the package instructions, and use it as the base for your Mediterranean bowl.
Some grocery stores offer gluten-free couscous made from alternative grains like corn or rice. Check the gluten-free section of your local supermarket or health food store to see if gluten-free couscous is available.
Millet is another gluten-free ancient grain with a slightly nutty flavor that cooks up light and fluffy and can be used as a base for your Mediterranean bowl.
If you prefer a pasta-like texture, you can use gluten-free quinoa pasta as a substitute for couscous. Cook the quinoa pasta according to the package instructions and use it in place of couscous in the recipe. Always make sure to adjust the cooking method and liquid ratios according to the specific instructions for each ingredient.
I’ve used cauliflower a substitute for couscous several times too. Simply grate it and sauté it for a few minutes. It should soften a bit, but still maintain its overall texture. Your neighborhood grocery store is likely to stock the frozen “cauli-rice” too. This version of a “grain” bowl is not only gluten free but is also low in carbs.
With these gluten-free options, you can still enjoy a delicious and satisfying Mediterranean couscous bowl without any gluten-containing grains.
Not only is this grain bowl vegan, but it is versatile and also comes in handy on busy days. i truly enjoyed the diverse flavors and tastes from this one dish. I hope you will enjoy its simplicity too.
