Looking for a meal that’s incredibly fast, ridiculously easy, and won’t break the bank? Meet your new weeknight hero: Couscous and Bean Pilaf! This dish is a lifesaver when you’re short on time but still craving something wholesome and satisfying. Fluffy couscous, creamy cannellini beans, and a zesty vinaigrette come together in a vibrant pilaf that’s perfect as a hearty main, a speedy side dish, or a brilliant meal-prep lunch. It’s packed with plant-based protein and fiber, proving that simple ingredients can create something truly delicious.
Ingredients
• 2 cups / 480 ml water or vegetable broth
• 2 cups / 340 g couscous
• 2 tablespoons / 30 ml olive oil
• 2 tablespoons / 30 ml red wine vinegar
• 1/2 teaspoon / 1 g crushed red pepper flakes
• 1 15-ounce / 425 g can cannellini beans, rinsed and drained
• 2 tablespoons / 30 g minced pimiento peppers
• 2 tablespoons / 8 g chopped fresh parsley
• Salt and freshly ground black pepper, to taste
Instructions
1. Cook the Couscous: In a medium saucepan, bring the water or vegetable broth to a simmer. Stir in the couscous, then immediately cover the pot, remove it from the heat, and let it stand for at least 15 minutes, or until all the liquid is absorbed.
2. Prepare the Dressing: While the couscous rests, whisk together the olive oil, red wine vinegar, and crushed red pepper flakes in a large serving bowl.
3. Combine and Serve: Fluff the cooked couscous with a fork and add it to the bowl with the dressing. Add the drained cannellini beans, minced pimiento peppers, and fresh parsley. Toss gently to combine everything, and season generously with salt and pepper to your liking. Serve warm or at room temperature.
Nutritional Information
• Serves: 4
• Serving Size: 1 1/2 cups
• Cost Per Serving: Approx. $1.39
• Calories: 476
• Fat: 8g
• Carbohydrates: 82g
• Protein: 16g
• Fiber: 10g
• Sugar: 2g
• Sodium: 324mg
Pro Tips
• For a nuttier flavor, toast the dry couscous in a dry saucepan over medium heat for 2-3 minutes until fragrant before adding the hot liquid.
• Bulk it up with extra veggies like diced cucumber, cherry tomatoes, chopped spinach, or roasted red peppers for more color and nutrients.
• This pilaf is fantastic for meal prep. Store it in an airtight container in the refrigerator for up to 4 days. The flavors will meld and become even better overnight.
• Swap the herbs! Fresh mint, dill, or cilantro would also be delicious in place of or in addition to the parsley.
FAQ
Q: Is this couscous and bean pilaf a good source of plant-based protein
A: Yes, absolutely! This dish provides a hearty 16 grams of plant-based protein per serving, primarily from the creamy cannellini beans and the couscous itself. It’s a fantastic way to enjoy a satisfying and protein-rich vegetarian meal.
Q: Can I use different beans or vegetables in this vegetarian pilaf
A: Definitely! This recipe is very flexible. You can easily swap the cannellini beans for chickpeas or black beans. For extra nutrients and color, feel free to add other vegetables like diced cucumber, cherry tomatoes, chopped spinach, or roasted red peppers.
Q: How long does this vegetarian pilaf last for meal prep
A: This couscous and bean pilaf is perfect for meal prep. You can store it in an airtight container in the refrigerator for up to 4 days. The flavors actually get even better as they meld together, making it a great option for quick and healthy vegetarian lunches throughout the week.
