Roasted Vegetable Couscous Meal Prep

Name: Roasted Vegetable Couscous Meal Prep
Prep time: 15 min
Cook time: 55 min
Total time: 1 h 10 min
Yield: 4 serving
Ingredients: 4 Roma tomato; 2 zucchini; 1 bell pepper; 1 red onion; 4 cloves garlic; 2 Tbsp olive oil; 2 pinches salt; 2 pinches black pepper; 1 cup couscous; 1.5 cups vegetable broth; 1/2 bunch parsley; 2 chicken breast; 2 Tbsp butter; 1 tsp parsley; 1/2 tsp oregano; 1/2 tsp basil; 1/4 tsp garlic powder; 1/4 tsp onion powder; 1/4 tsp salt; black pepper; 1/2 cup ranch dressing

User Reviews

5

68 reviews

Excellent

Prep Time
15 mins
Cook Time
55 mins
Total Time
1 hr 10 mins
Servings
4
Calories
49515 kcal
Course
Main Course, Lunch
Cuisine
American

Roasted Vegetable Couscous Meal Prep

Nancy Wheeler

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Roasted Vegetable Couscous Meal Prep combines oven-roasted tomatoes, zucchini, bell pepper, red onion, and garlic tossed in olive oil with fluffy couscous cooked in vegetable broth. This dish pairs with a garlic herb baked chicken breast or seasoned chickpeas for protein, making a balanced meal that's easy to prepare ahead. The roasting concentrates the vegetable flavors, while fresh parsley adds brightness.

Description

This meal prep starts by chopping fresh vegetables—Roma tomatoes, zucchini, bell pepper, and red onion—and roasting them with garlic and olive oil at 400°F until tender and caramelized. The vegetables are seasoned with salt and black pepper, enhancing their natural sweetness and texture. Meanwhile, couscous is cooked by absorbing vegetable broth, resulting in a light, fluffy base that cools as the veggies roast. The main protein can be either boneless, skinless chicken breasts baked with a butter and herb blend or chickpeas cooked similarly in a skillet with olive oil and the same herb seasoning. The herbs used include parsley, oregano, basil, garlic powder, and onion powder, which lend a fragrant, savory note to the dish. This meal offers a wholesome combination of roasted vegetables, seasoned grains, and protein suitable for batching and reheating throughout the week.

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Ingredients

Servings

Roasted Vegetable Couscous

4 Roma tomato $1.35
2 zucchini $1.69, about 20 oz
1 bell pepper $1.00
1 red onion $0.42
4 cloves garlic $0.32, peeled
2 Tbsp olive oil $0.32
2 pinches salt $0.05
2 pinches black pepper $0.05
1 cup couscous $0.79
1.5 cups vegetable broth $0.20
1/2 bunch parsley $0.40, about 1 cup chopped

Garlic Herb Baked Chicken Breast or Garlic Herb Chickpeas*

2 chicken breast $4.23, boneless, skinless, about 1/2 lb. each or two 15 oz. cans chickpeas
2 Tbsp butter $0.36, room temperature
1 tsp parsley $0.10, dried
1/2 tsp oregano $0.05, dried
1/2 tsp basil $0.05, dried
1/4 tsp garlic powder $0.03
1/4 tsp onion powder $0.03
1/4 tsp salt $0.02
black pepper $0.02

Optional Dressing

1/2 cup ranch dressing $0.70

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Instructions

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Roasted Vegetable Couscous

Prepare the Roasted Vegetable Couscous first. Preheat the oven to 400ºF. Chop the Roma tomatoes, zucchini, and bell pepper into 1-inch pieces. Slice the red onion into 1/2-inch thick strips. Place the tomatoes, zucchini, bell pepper, onion, and peeled garlic on a large baking sheet.
Drizzle the olive oil over the chopped vegetables, toss to coat, then season with a couple pinches of salt and pepper. Roast the vegetables for about 45 minutes, stirring every 15 minutes or so.
While the vegetables are roasting, begin the couscous. Bring the vegetable broth to a boil in a small sauce pot. Once boiling, stir in the couscous. Place a lid on top, remove the pot from the heat, and let the couscous sit for five minutes, or until all of the broth is absorbed. Fluff the couscous with a fork, then place in the refrigerator to begin cooling as you prepare the rest of the meal.

For Garlic Herb Baked Chicken

While the couscous is chilling, begin the garlic herb baked chicken. Combine the room temperature butter with the parsley, oregano, basil, garlic powder, onion powder, salt, and pepper in a bowl. Stir until it forms a paste.
If the chicken breasts are thick, gently pound them with a mallet or rolling pin until they are an even thickness, no more than 3/4-inch thick (I cover the chicken with plastic to prevent splatter when pounding). Pat the chicken dry, then smear the butter herb mixture over the entire surface.
Place the seasoned chicken in a baking dish and bake for 20 minutes at 400ºF, or until the internal temperature reaches 165ºF. Let the chicken rest for 5 minutes, then slice into strips.

For Garlic Herb Chickpeas

To make Garlic Herb Chickpeas instead, rinse and drain 2 15oz. cans of chickpeas. Heat 1 Tbsp oil in a large skillet over medium. Once hot, add the chickpeas, and sauté for about 5 minutes, or until the chickpeas are golden and the skins are blistered. Remove them from heat and then season with the same garlic herb spices used for the chicken (no butter). Stir until the chickpeas are coated in the herbs and spices.

Assemble the Meal Prep

When the vegetables are finally finished roasting, pull out the whole garlic cloves from the baking sheet and mince them. Combine the partially cooled couscous, the roasted vegetables, garlic, and chopped parsley in a large bowl. Stir to combine.
Divide the Roasted Vegetable Couscous between four containers and top with sliced chicken or 1/4 of the Garlic Herb Chickpeas. Serve each portion with 2 Tbsp ranch dressing.

Notes

The garlic herb seasoning blend is used for both the baked chicken and skillet-prepared chickpeas; chickpeas require only oil, not butter.
Nutrition information is calculated based on the chicken version of the meal prep.