This is a simple, quick and easy meal that incorporates the goodness of the two cruciferous powerhouses of nutrition, broccoli and cauliflower. It provides healthy carbohydrates and protein. It is naturally low in sodium and fat, cholesterol free and fiber rich. The softness of the steamed vegetables along with the couscous, makes this a great recipe that the whole family can enjoy.
TYPE: Lunch, Dinner
PREP TIME: < 15 mins
SERVINGS: not set, make according to personal needs
- Refined Sugar-free
- Whole Wheat Couscous (organic)
- Cauliflower (organic)
- Broccoli (organic)
- Green Beans (organic)
- Green Bell Peppers (organic)
- Olive Oil (organic, extra virgin)
- Nutritional Yeast (non-GMO, organic)
- Lemon (organic)
- Black Pepper (organic)
- Cumin (organic)
- Pot, medium or large
- Pan/Skillet, large
- Cutting Board
- Steamer (optional)
- Heat a thin layer (just enough to cover the base) of water on your skillet/pan, covered on low-medium heat.
- Wash the cauliflower, broccoli and green bell peppers. Cut into small pieces and add into the pan. Cover and steam cook for about 10 minutes.
- Wash the green beans, cut off ends as needed and steam using steamer, or over a base of water, for about 10 minutes.
- Cook the couscous according to package instructions (boil a set amount of water and add in an equal amount of couscous, stir, remove from heat and let sit for 5 minutes). Couscous can be sticky so fluff with a fork often as soon as it is heated through.
- Once the green beans are done, transfer to a bowl or pot. Drizzle them with olive oil and sprinkle with some nutritional yeast. Stir together until well coated.
- Once the pan vegetables are steamed to your liking, drizzle some olive oil and squeeze in the juice of 1 lemon. Sprinkle in some black pepper and cumin.
- Add some of the couscous to the veggie pan and stir the mixture together.
- Place desired portions of the couscous veggie mix and green beans on meal plate(s) and enjoy.
Meal Nutritional Benefits
Whole Wheat Couscous:
- offers healthy source of complex carbohydrates, which help to regulate healthy blood-sugar levels
- good source of (in descending order): manganese, fiber, tryptophan and magnesium
- helps to maintain a healthy weight, reduces risk of metabolic syndrome, lowers risk of diabetes type 2, helps prevent gallstones
- enhances intestinal health by keeping you regular, protects against breast cancer, helps prevent childhood asthma, enhances cardiovascular health and contains an excellent dose of phytochemicals to promote overall health
- for more information, visit the whole wheat detailed overview from World’s Healthiest Foods
- Provides a unique delicacy to the meal when cooked in olive oil and bread crumbs
- good source of (in descending order): vitamin C, vitamin K, folate, fiber, vitamin B6, tryptophan, omega 3 fatty acids, manganese, vitamin B5, potassium, protein, phosphorus, vitamin B2, vitamin B1, magnesium and vitamin B3
- contain phytonutrients and antioxidants which help prevent cancers, promote liver and cell detoxification, protects against rheumatoid arthritis, enhances cardiovascular health and may enhance men’s health
- for more information, visit the cauliflower detailed overview from World’s Healthiest Foods
- Can easily be eaten raw or steamed, depending on the flavor and texture you choose
- good source of (in descending order): vitamin C, vitamin K, vitamin A, folate, fiber, manganese, tryptophan, potassium, vitamin B6, vitamin B2, phosphorus, magnesium, protein, omega 3 fatty acids, vitamin B5, iron, calcium, vitamin B1, vitamin B3, zinc and vitamin E
- contains phytonutrients and antioxidants to help protect against cancers especially (bladder, ovarian and prostate), increases cell’s detoxification ability and supports stomach health
- helps fix sun damaged skin, prevents cataracts, boosts the immune system, helps build stronger bones and helps prevent birth defects while pregnant
- for more information, visit the broccoli detailed overview from World’s Healthiest Foods
- Low in calories but abundant in nutrients including antioxidants
- good source of (in descending order): vitamin K, vitamin C, manganese, vitamin A, fiber, potassium, folate, tryptophan, iron, magnesium, vitamin B2, copper, vitamin B1, calcium, phosphorus, protein, omega 3 fatty acids and vitamin B3
- help build strong bones, offer cardiovascular protection, promotes colon health, have anti-inflammatory properties, increase energy production and enhance the immune system
- for more information, visit the green beans detailed overview from World’s Healthiest Foods
- Great source of antioxidants
- good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
- helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health
- for more information, visit the bell peppers detailed overview from World’s Healthiest Foods
- has a nutty, slightly sweet, cheese-like flavor
- is rich in protein (a complete protein), fiber, B vitamins, especially B2 (riboflavin), folate and B12 (but it depends on the brand)
- Approx. 2 tablespoons contains: 50 calories, 8 grams of protein, 5 mg of sodium, 5 carbohydrates, 4 grams of fiber and less than 1 gram of fat.
- For more information on nutritional yeast see the Herbal Pharmacist
- Rich in monounsaturated fat and polyphenols
- Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
- helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
- for more information, visit the olive oil detailed overview from World’s Healthiest Foods
- Provide excellent source of vitamin C, and are highly alkalizing
- Contains valuable phytonutrients with antibiotic and antioxidant effects
- Offer protection against rheumatoid arthritis, help fight free radicals and thus reduce cancer risks and promote an overall healthy immune system
- For more information, visit the lemon detailed overview from World’s Healthiest Foods
- adds a delightful rich flavor and fragrant aroma to any meal
- good source of: iron, manganese, calcium and magnesium
- protect against cancer, enhance good digestion, stimulate the immune system and enhance overall health
- for more information, visit the cumin detailed overview from World’s Healthiest Foods
- Good source of: manganese, vitamin K, iron and fiber
- Helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
- Also contains antibacterial and antioxidant properties
- For more information, visit the black pepper detailed overview from World’s Healthiest Foods