Go Back

Meal Prep Smoky Chickpea & Roasted Veggie Couscous

Print Recipe Pin Recipe
Total Time 28 minutes
Servings: 1 person
Calories: 470
Ingredients Method Notes

Ingredients
  

  • 1/2 cup dry couscous
  • 1/2 cup boiling water or vegetable broth
  • 1/2 can about 200g drained chickpeas, rinsed and drained
  • 1/2 medium zucchini diced into small cubes
  • 1/2 red bell pepper diced
  • 1/4 red onion cut into thin wedges
  • 1/2 tsp smoked paprika
  • 1/4 tsp cumin
  • Salt pepper, and chili flakes to taste
  • 1 tsp olive oil
  • For the dressing: 1 tsp olive oil 1 tbsp lemon juice, 1/4 tsp dried parsley, 1/4 tsp garlic powder, salt to taste
  • Optional: a handful of baby spinach stirred through crumbled feta on top

Method
 

  1. Preheat oven to 425°F (220°C). Pat the chickpeas very dry with a paper towel — this is key for crispiness.
  2. Toss chickpeas, zucchini, red pepper, and red onion together on a lined baking sheet with olive oil, smoked paprika, cumin, salt, pepper, and chili flakes. Spread in a single layer.
  3. Roast for 20–22 minutes, stirring once halfway through, until the chickpeas are golden and slightly crispy at the edges and the vegetables are tender and lightly caramelised.
  4. While the vegetables roast, prepare the couscous: place dry couscous in a bowl and pour boiling water or broth over it. Cover tightly with a plate or cling film and leave for exactly 5 minutes.
  5. Uncover and fluff the couscous thoroughly with a fork, separating every grain.
  6. Whisk together the dressing ingredients in a small bowl.
  7. Once the roasted chickpeas and vegetables have cooled slightly, combine with the couscous. Pour the dressing over and toss everything together.
  8. Allow to cool completely before sealing and refrigerating.
  9. Stir through baby spinach or top with crumbled feta before eating if using.

Notes

Couscous is one of the cheapest grains per serving in any grocery store and cooks faster than any other grain — no boiling, no monitoring, just boiling water and five minutes of waiting. A 500g bag costs around two dollars and provides eight to ten servings. Canned chickpeas deliver exceptional plant protein at minimal cost and are the backbone of dozens of budget meal prep recipes. Buy them by the case when on sale — they are shelf-stable for years.