Kitchen MacGyver: Veggie Israeli Couscous

  • By Sabrina Grotewold
  • Published Apr. 13, 2011
  • Updated Nov. 30, 2012 at 1:50 PM UTC
photo: Sabrina Grotewold

This recipe is an ideal dinner to have the night before a long run or ride because it provides plenty of vitamins and antioxidants from the vegetables, as well as protein and carbs. Because Israeli (or pearl) couscous doesn’t contain fiber, it’s a good choice before a real endurance effort (I’ve found that the veggies and pine nuts don’t add enough fiber to cause gastric distress). Pine nuts provide a buttery, rich flavor profile that provide performance benefits from magnesium, a mineral that soothes muscle cramps, fatigue and tension.

Veggie Israeli Couscous

photo: Sabrina Grotewold

1 tablespoon plus 2 teaspoons olive or canola oil

2 cups Israeli couscous

4 cups low-sodium chicken or vegetable broth (or water)

1 red bell pepper, cut into bite-sized chunks

1 small bundle asparagus, brittle bottoms removed, and chopped in 1/4-inch pieces

12 Cremini mushrooms, quartered

4 carrots, peeled and cut into 1/4-inch pieces

1/4 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

1/4 teaspoon white truffle salt (a little pricey, but worth it to me. Browse Amazon to compare/shop)

1/4 teaspoon dried oregano

1/2 cup soy crumbles or lean ground turkey

1 teaspoon yogurt butter or vegan buttery spread

1 tablespoon toasted pine nuts

Preheat oven to 425 degrees F. Tumble all washed, chopped vegetables onto a cookie sheet and drizzle with 2 teaspoons olive or canola oil. Sprinkle with 1/4 teaspoon sea salt, 1/4 teaspoon black pepper and 1/4 teaspoon dried oregano; toss veggies with hands to coat evenly with oil and seasonings. Roast for 25 minutes, or until veggies are lightly caramelized but carrots are still a tiny bit firm.

Meanwhile, in a medium-sized pot over medium heat, add 1 teaspoon oil and toast uncooked couscous until lightly browned, about five minutes. Add broth or water to pot and bring to a boil. Simmer for 10 to 12 minutes, or until liquid has evaporated. Transfer couscous to a large bowl.

In a small skillet over medium-high heat, add 1 teaspoon oil and heat up soy crumbles (or brown ground turkey). Add a sprinkle of salt and pepper, if desired. When heated through/browned, remove from heat and add to the bowl of couscous.

Add roasted vegetables to the bowl of couscous when ready. Drizzle in remaining 1 teaspoon oil and 1 teaspoon vegan or yogurt butter. Add 1/4 teaspoon black pepper and 1/4 teaspoon truffle salt. Sprinkle in pine nuts and stir well.

FILED UNDER: Kitchen MacGyver / Nutrition TAGS: / / / / / / / /

Sabrina Grotewold

Sabrina Grotewold

Sabrina Grotewold is runner and editor based in southern California. Christened the Kitchen MacGyver by her husband, she’s determined to persuade people to eat their veggies.

Get our best running content delivered to your inbox

Subscribe to the FREE Competitor Running weekly newsletter