Mediterranean Couscous Bake with Veggies
Delight in this Mediterranean Couscous Bake, brimming with a colorful medley of vegetables and protein-rich black beans. This vibrant dish is not only low in cholesterol but also bursting with flavor from the aromatic blend of garlic, basil, and olive oil. Perfect as a hearty main course or a side dish, it's a nutritious addition to any meal. Serve it warm, topped with gooey cheddar cheese and crunchy breadcrumbs, and watch it become a family favorite!
4
Servings
263
Calories
15
Ingredients
Ingredients
olive oil
2 teaspoons (none)
onion
1/2 (chopped)
garlic cloves
2 (minced)
zucchini
1 (chopped)
green peppers
1 (4 ounce) can (drained and chopped)
celery stalks
2 (chopped)
basil
1/2 teaspoon (dried)
stewed tomatoes
1 (14 1/2 ounce) can (none)
black beans
1 (16 ounce) can (drained and rinsed)
couscous
1/2 cup (uncooked)
olives
10 (chopped)
parmesan cheese
1/4 cup (grated)
cheddar cheese
1/2 cup (shredded)
breadcrumbs
1/2 cup (none)
salt
1 teaspoon (none)
Instructions
1
Preheat the oven to 350 degrees Fahrenheit. Spray a 10x10 casserole dish with non-stick cooking spray.
2
In a food processor, combine the chopped onion, zucchini, celery, olives, and minced garlic until finely chopped.
3
Heat the olive oil in a large frying pan over medium heat. Add the processed vegetable mixture and sauté for about 5 minutes, until softened.
4
Stir in the can of stewed tomatoes, drained black beans, salt, uncooked couscous, and half of the grated Parmesan cheese. Mix well until combined and cook for an additional 2 minutes.
5
Transfer the vegetable and couscous mixture to the prepared casserole dish. Evenly sprinkle the shredded cheddar and the remaining Parmesan cheese over the top.
6
Finish by sprinkling breadcrumbs across the cheese layer to create a crunchy topping.
7
Cover the dish with aluminum foil and bake for 15 minutes. Remove the foil and bake for an additional 15 minutes, or until the cheese is bubbly and the top is golden brown.
8
Let it cool for a few minutes before serving warm.
Nutrition Information
7g
Fat
37g
Carbs
14g
Protein
7g
Fiber
190mg
Sodium
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Couscous Bake with Veggies?
It is a vibrant, low-cholesterol dish featuring a colorful medley of vegetables, protein-rich black beans, and couscous, topped with melted cheese and crunchy breadcrumbs.
How many servings does this recipe provide?
This recipe makes 4 servings.
What is the calorie count per serving?
Each serving contains approximately 263 calories.
What temperature should the oven be set to?
The oven should be preheated to 350 degrees Fahrenheit.
What size casserole dish is recommended?
A 10x10 casserole dish is recommended for this recipe.
Do I need to cook the couscous before adding it to the mix?
No, the recipe calls for 1/2 cup of uncooked couscous which cooks during the baking process.
What vegetables are included in this bake?
The dish includes onion, zucchini, green peppers, celery stalks, olives, and stewed tomatoes.
How much protein is in one serving?
There are 14 grams of protein per serving.
What kind of beans are used in this recipe?
One 16-ounce can of black beans, drained and rinsed, is used.
Is this recipe suitable for a low-cholesterol diet?
Yes, the description highlights this dish as being low in cholesterol.
What types of cheese are used for the topping?
The topping uses a combination of grated Parmesan cheese and shredded cheddar cheese.
How long should I sauté the vegetable mixture?
The vegetable mixture should be sautéed for about 5 minutes until softened.
What equipment is needed to chop the vegetables?
A food processor is used to finely chop the onion, zucchini, celery, olives, and garlic together.
Does this recipe contain fiber?
Yes, each serving provides 7 grams of fiber.
How long does the dish need to bake?
It bakes for a total of 30 minutes: 15 minutes covered with foil and another 15 minutes uncovered.
What provides the crunchy topping?
Breadcrumbs sprinkled over the cheese layer create the crunchy topping.
How much sodium is in this dish?
There is 190mg of sodium per serving.
What aromatics and herbs are used for flavoring?
The recipe uses minced garlic, dried basil, and olive oil for flavoring.
Can I make this recipe vegan?
While the recipe uses cheddar and parmesan, it can be adapted into a vegan option by using plant-based cheese alternatives.
Should I grease the baking dish?
Yes, you should spray the casserole dish with non-stick cooking spray before adding the mixture.
What type of tomatoes are required?
The recipe calls for one 14.5-ounce can of stewed tomatoes.
How many grams of fat are in a serving?
There are 7 grams of fat per serving.
How many carbohydrates are in a serving?
Each serving contains 37 grams of carbohydrates.
Are the green peppers fresh or canned?
The recipe specifies a 4-ounce can of green peppers, drained and chopped.
How many garlic cloves are needed?
Two minced garlic cloves are used in the vegetable mixture.
When do I add the Parmesan cheese?
Half of the Parmesan is mixed into the vegetable and couscous mixture, and the other half is sprinkled on top.
Can this be served as a main course?
Yes, it is hearty enough to be served as a main course or as a side dish.
Is the dish served hot or cold?
The dish should be served warm after cooling for a few minutes.
What is the total number of ingredients?
There are 15 ingredients in this recipe.
How much olive oil is used for sautéing?
The recipe uses 2 teaspoons of olive oil.