The whole wheat couscous with zucchini and tuna is a light summer dish that’s extremely easy to prepare.
To dress my whole wheat couscous, I used:
– a julienned zucchini marinated with lemon juice;
– a light canned tuna.
A citrusy and fresh couscous with tuna and zucchini perfect for summer.
The whole wheat couscous with zucchini and tuna is a one-pot meal as it offers the characteristics of a balanced meal in a single serving.
Ideal for packed lunches or work lunches.
- Difficulty: Easy
- Cost: Budget-friendly
- Rest time: 5 Minutes
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 1 zucchini
- to taste lemon juice
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- tuna (light canned)
- whole wheat couscous (quantity as per dietary plan)
- water (same amount as couscous)
- 1 pinch salt
- 1 tablespoon extra virgin olive oil (raw)
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
- to taste lemon juice
Suggested Tools
- Chopper or Mixer
- 1 Pan with preferably glass lid
- Salad Bowl with lid
Preparation
Wash the zucchini thoroughly without removing its skin.
Grate it coarsely or julienne it using the appropriate tool.Heat a pan, pour in a base of lemon juice and wait for it to sizzle.
Add the zucchini, season with a pinch of salt and a pinch of pepper.
Quickly brown it while stirring.Pour the browned zucchini into a colander, gently squeeze it with a spoon, and let it drain.
Prepare the whole wheat couscous according to the package instructions:
– bring the water to a boil – usually the same amount as couscous or as stated on the package – with a pinch of salt;
– pour the couscous into a large bowl;
– add a teaspoon of extra virgin olive oil and stir with a fork;
– pour the hot water over the couscous;
– cover the bowl with a lid or aluminum foil and wait 5 minutes for the couscous to swell.
Fluff the couscous well with a fork.Grind the pepper and mix.
Drain the tuna well.
If you’re using light tuna, there’s no need to drain it.
I use a light canned tuna preserved with very little extra virgin olive oil, which has less fat than traditional canned tuna and has a more pleasant texture than natural tuna.Break it into pieces.
Add the squeezed and drained zucchini to the couscous.
Mix gently to distribute it evenly among the couscous grains.Add the tuna.
Add the parsley, grind a little more pepper and mix.Plate it.
Drizzle with a little extra virgin olive oil and lemon juice to enhance the flavors.Your whole wheat couscous with zucchini and tuna is ready.
Enjoy your meal!
The recipe includes:
– carbohydrates: whole wheat couscous;
– proteins: tuna;
– fats: omega3 from tuna, EVO oil;
– fibers: whole wheat couscous, zucchini.Thus: one-pot meal, balanced meal, Mediterranean diet.
Storage, Tips, and Variations
Use whole wheat couscous to increase fiber content.
You can store the couscous in the fridge in an airtight container for 1-2 days.
Take it out of the fridge at least 30 minutes before serving so it returns to being soft.
You can replace the tuna with mackerel or canned salmon.
Add some cherry tomatoes cut in half for a splash of color.
Add basil or mint for a different aromatic note.
It’s perfect for taking out of the house, in a thermal container or in a cooler bag.
FAQ
Couscous
Originating from North Africa and widespread in the Mediterranean, couscous is made from coarsely ground durum wheat semolina, moistened with water, sifted, and worked by hand until small grains are formed.
According to tradition, it is steam-cooked in a terracotta pot called a couscoussiere but for the quick version, just rehydrate it with hot water or broth.Caloric intake of couscous
The caloric intake of an 80 g serving of couscous is quite similar to that of a serving of pasta: around 300 kcal; for quantities, refer to your dietary plan.
Can I use white couscous?
Whole wheat couscous has a lower glycemic index and is richer in fiber, making it more suitable in cases of hyperglycemia, prediabetes, and type 2 diabetes.
Can it be prepared in advance?
Yes! Couscous is perfect for meals on the go.
Canned Tuna
Canned tuna in oil has a higher caloric intake than fresh due to the preservation liquid.
You can choose natural tuna or drain canned tuna in oil well and then dress it with a drizzle of extra virgin olive oil.
I use a light canned tuna preserved with very little EVO oil, which has fewer fats than traditional canned tuna and has a more pleasant texture than natural tuna.
As with all canned products, it should be consumed occasionally.
