About the Recipe
Bursting with bold flavors and vibrant colors, this Mediterranean inspired dish is as nourishing as it is delicious. Roasted squash, sundried tomatoes, sweet bell peppers, and caramelized onions come together over a bed of lemon toasted couscous, offering a perfect balance of tangy and savory. Served with a creamy side of hummus, this plant-forward plate is satisfying, sustainable, and perfect for a quick weeknight dinner or a refreshing lunch. Coolfood-approved and full of heart healthy ingredients, it’s a celebration of seasonal veggies and Mediterranean flair.
Ingredients
For the Mediterranean Squash & Veggies:
2/3 cup boiling water
1/2 cup sun dried tomatoes, drained and cut into 1/4" wide strips
2 tsp. vegetable oil
1/2 cup red onion, diced
2 cloves of garlic, minced
1/2 cup celery, diced into 1/2" pieces
2/3 cup green bell pepper, cleaned and diced into 1/2" pieces
1/3 cup red bell pepper, cleaned and diced into 1/2" pieces
5/8 cup yellow squash, trimmed and cut lengthwise into quarters, sliced crosswise 1/4"
5/8 cup zucchini, trimmed and cut lengthwise into quarters, sliced crosswise 1/4"
1/3 cup water
2 tsp. lemon juice
1/4 tsp. kosher salt
1/8 tsp. ground black pepper
1/2 tsp. vegetable stock base
1/4 canned sliced banana peppers, drained
For the Toasted Lemon Parsley Couscous:
3/4 couscous
1 tsp. olive oil
1/4 cup yellow onion, diced
1 tsp. garlic, minced
1 1/2 tsp. vegetable broth base
1 cup water
2 tsp. lemon juice
2 tsp. fresh parsley leaves, minced
1/2 tsp. ground cumin
1/4 tsp. dried oregano
1/4 tsp. paprika
2 pinches of salt
2 pinches of ground black pepper
Preparation
For the Toasted Lemon Parsley Couscous:
Step 1
Preheat your oven to 350 F.
Step 2
On a parchment-lined sheet pan, spread your couscous in a thin layer. Bake until golden brown, about 5 - 7 minutes.
Step 3
In a stockpot over medium-high heat, heat oil. Add onion and garlic. Sauté until the onion is translucent, about 3 - 5 minutes. Stir in your vegetable stock base.
Step 4
Add the remaining ingredients except the couscous and parsley. Bring to a boil. Remove from heat.
Step 5
Add the couscous into the stockpot and stir. Cover and let stand until the liquid is absorbed, about 8 - 12 minutes. Fluff with a fork.
Step 6
Add in the parsley and toss to mix. Your couscous is now complete! Keep it hot until you're ready to add your vegetables.
For the Mediterranean Squash & Veggies:
Step 1
In a sauté pan over high heat, heat your oil. Add onion, celery, and both green and red peppers. Stir-fry until tender and crisp, about 2-3 minutes.
Step 2
Add yellow squash, zucchini, and drained tomato mixture. Stir-fry for about 3 minutes. Then, add in your vegetable stock base and stir.
Step 3
Add water, lemon juice, salt, and black pepper. Bring to a boil and then reduce the heat to a simmer. Simmer the vegetables for about 5 minutes.
To assemble:
Step 1
On your serving plate, layer 6 oz of the vegetables on top of 4 oz of your couscous. Top each plate with some of your banana peppers.
Step 2
Enjoy your delicious meal!