vegetables
vegetarian
sautéed
everyday
main course
soft
International
all seasons
Room Temperature
Vegetable Couscous Rolls
Difficulty
easy
Time
45m
Price Category
average
Calories
Medium
Prepare a light and delicious dish that's perfect for lunch, dinner, or even a picnic! These vegetable couscous rolls are packed with fresh flavors and nutritious ingredients. The soft couscous, crunchy vegetables, and spicy feta cheese create a harmonious blend, offering a simple yet special meal. Quick to prepare and incredibly versatile, it's guaranteed to become a favorite!
ingredients
Steps
Prepare Couscous
Place the couscous in a heatproof bowl. Bring the vegetable broth to a boil, then pour it over the couscous. Cover and let it stand for 5-7 minutes until all the liquid is absorbed. Fluff with a fork.
Sauté Vegetables
Meanwhile, heat 1 tbsp of olive oil in a pan over medium heat. Add the finely chopped red onion and garlic, and sauté for 2-3 minutes until fragrant. Add the diced zucchini, carrots, and bell peppers. Sauté for another 8-10 minutes until the vegetables are tender-crisp. Season with salt, pepper, cumin, and paprika.
Assemble Filling
In a large bowl, combine the fluffed couscous with the sautéed vegetables. Crumble in the feta cheese, add the chopped parsley and mint, and the lemon juice. Taste and adjust seasonings if necessary.
Fill and Roll Wraps
Warm the tortilla wraps in a dry pan or microwave for 10-15 seconds to make them more pliable. Place 2-3 tablespoons of filling in the center of each tortilla. Fold in the two sides of the tortilla, then roll it up tightly from the bottom.
Serve
Serve the finished rolls immediately, or pack them up to take with you. They are delicious both cold and warm!
Extra Tips
► For a vegan version, omit the feta cheese or replace it with a vegan feta alternative.
► You can prepare the rolls in advance and store them in the fridge, making them perfect for meal prep.
► Serve with a yogurt-mint dip or hummus for an even richer flavor experience.
Nutrition
| Per 100g | Per Serving 250g / 8.8 oz | |
|---|---|---|
| Calories | 180 kcal | 450 kcal |
| Protein | 7g | 18g |
| Fat | 8g | 20g |
| Carbohydrate | 20g | 50g |
| Fiber | 3g | 8g |
| Sugar | 4g | 10g |