Keto Pearl Couscous with Vegetables is a healthy and flavorful recipe with a reduced-carb content. This recipe creates alternatives that have the consistency of pearl couscous while remaining light and nutritious. This recipe is ideal for people wanting a tasty meal while keeping to the keto diet. The mix of couscous alternatives, fresh veggies, and basic seasonings creates a well-balanced dish that may be served as a main or side dish. This dish cooks quickly, stores well, and is easy to prepare for meal prep. It’s colorful and easy to alter with other vegetables, spices, or proteins. This Keto Pearl Couscous with Vegetables is simple enough to create again and again. We can place it for a long period of 20-30 days in the freezer.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATISTICAL OVERVIEW:
- Course: Lunch or Dinner
- No. of Calories: 280 kcal
- Diet: Ketogenic, Low-Carb
- Prep time: 10 minutes
- Cuisine: Mediterranean-Inspired
- Cook time: 15 minutes
- Single portion size: 1 bowl
- Cooking mode: Stovetop
- Total servings: 4
- Difficulty level: Easy
- Total time: 25 minutes
TOOLS:
- Knife (sharp)
- Measuring spoons and cups
- Bowl
- Cutting board
- Big skillet
- Wooden spoon
INGREDIENTS:
- Salt
- 1/2 tsp of paprika
- Two cloves of minced garlic
- 1 small yellow squash, diced
- 2 cups keto “pearl couscous.”
- One small diced zucchini
- Pepper
- 1/2 tsp oregano, dried
- Chopped spinach, 1/2 tsp
- One tbsp of lemon juice
- 1/4 cup of parmesan, grated
- One cup of bell peppers, chopped
- Finely diced, 1/2 small onion
- 1 small yellow squash, diced
- 2 tbsp of olive oil
INGREDIENT NOTES AND THEIR KETO SUBSTITUTION:
SPINACH:
- It helps to improve nutrition and dissolves gently into the pearl couscous. You can also use chard or kale instead, which works well.
KETO “PEARL COUSCOUS”:
- You can use cauliflower pearls or konjac rice as a low-carb alternative to regular couscous.
BELL PPPERS:
- We use bell peppers to deliver a crispy and sweet taste to the dish.
PARMESAN CHEESE:
- The use of Parmesan provides a rich flavor; you can skip it or use keto-friendly vegan cheese if non-dairy.
ZUCCHINI:
- It gives a texture and moisture to the couscous with normal carbs.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- On a medium flame, place the olive oil in the pan.
- Include the diced garlic and onion.
- Cook for almost 60 seconds till it gives an aroma.
- Put the bell peppers, zucchini, and squash.
- Leave it to cook for four to five minutes till they get tender.
- Whisk the keto couscous replacement.
- Stir well to combine it with veggies.
- Include some dry ingredients such as pepper, oregano, salt, and paprika.
- Stir it properly and cook it for three more minutes.
- Then add the lemon juice and spinach to the couscous.
- Cook till everything is properly mixed and the greens become tender.
- Set the seasoning after tasting.
- Put it away from the flame and place it on the counter.
- If using Parmesan, spread it on the surface.
- Serve the pearl couscous warm.
TIPS:
- Konjac rice is easier to prepare if it is washed before.
- Vegetables have a great texture when they are slightly soft, so avoid overcooking them.
- Add cooked chicken or shrimp to prepare this as a filling meal.
- Without increasing carb content, a little quantity of fresh lemon improves the dish.
- If you are adding cauliflower pearls, cook them on a very low flame to prevent them from becoming soggy.
SERVING SUGGESTIONS:
BREAKFAST:
- Avocado and Egg Bowl
- Veggie Scramble
LUNCH:
- Greek Salad
- Grilled Chicken Salad
- Roasted Veggie Bowl
DINNER:
- Meatballs with Zucchini
- Garlic Butter Shrimp
- Pan-Seared Salmon
STORAGE INFORMATION:
Keto Pearl Couscous with Vegetables stores well and heats up again without any change in its texture.
REFRIGERATION:
- Keep it in a closed vessel for two to three days. Carefully heat it again on a medium flame.
FREEZING:
- Store it for a long time of 20-30 days. Couscous made with konjac stores well in the freezer. After defrosting the cauliflower pearls, they remain slightly tender.
FAQs:
May I use proteins?
- Yes, you can use turkey sausage, shrimp, tofu, and chicken, which work well.
How can we make a non-dairy version?
- Don’t use Parmesan to make a dairy-free variety; you may use keto-friendly cheese.
Can we use frozen vegetables to make the pearl couscous?
- Sure, you can use but defrost it first and remove extra moisture before use.
Is it suitable to make this dish in advance?
- Yes, we can make it earlier, and it heats up again rapidly while maintaining its texture.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACT:
Sodium: 310 mg
No. of calories: 280 kcal
Net carbs: 6 g
Fiber: 3 g
Sugar: 3 g
Fats: 19 g
Proteins: 7 g
One single portion: 1 bowl
Total carbs: 9 g
