Couscous with chickpeas and mango
A warm dish of wheat couscous with cooked chickpeas, softened vegetables and fresh mango, seasoned with basil and cumin. The grain and legume provide fibre and lasting energy, while fresh fruit adds juiciness and a fragrant sweet contrast to this quick, complete plant-based meal.
At a glance
- Cooking10 min
- Total10 min
- DifficultyEasy
Allergens
- Gluten
Who this recipe is for
A warm plant-based dish combining grain, legumes and fresh fruit. It can fit into a digestive-health eating pattern and offers a satisfying meat-free option.
Ingredients
Step by step
- Heat the same volume of water as couscous in a saucepan or kettle until boiling.
- Put the couscous in a deep bowl with a pinch of salt, pour over the hot water, cover and leave for 3–4 minutes so the grains absorb the liquid and become fluffy.
- Wash and peel the carrot and half onion. Wash the green and red peppers and remove their seeds. Dice all the vegetables into small, even pieces.
- Heat a tablespoon of extra-virgin olive oil in a large frying pan over low heat. Add the onion and carrot and sauté for 5–8 minutes.
- Add the green and red peppers and continue cooking over medium heat until all the vegetables are tender and softened.
- Add the well-drained cooked chickpeas and hydrated couscous to the pan.
- Season to taste with salt, ground cumin, chopped parsley, pepper and sweet paprika. Sauté everything together for 2 minutes to combine the flavours.
- Peel the quarter of ripe mango and dice it; chop the fresh basil leaves.
- Remove the pan from the heat, scatter the fresh mango and chopped basil over the top, and serve warm.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with coeliac disease or avoiding gluten
Replace traditional wheat couscous with certified gluten-free corn couscous, or the same amount of cooked quinoa or brown rice.
For a completely cold salad
Let the softened vegetables and couscous cool before mixing them with the chickpeas, mango and basil. Dress with a teaspoon of fresh lime or lemon juice.
If you cannot find ripe mango
Use sweet apple cut into small cubes, seasonal diced peach or halved grapes to keep the dish sweet and fresh.
To add more plant protein
Add 2 tablespoons of pumpkin seeds or firm tofu cubes, browned in the pan with the chickpeas.
What it provides
Combining couscous, a wheat grain product, with chickpeas provides a plant-based protein with a broad range of essential amino acids. Chickpeas also provide soluble fibre and slowly absorbed carbohydrates that help sustain fullness. Raw mango adds a sweet, juicy contrast and vitamin C, which supports the absorption of iron from plant foods. Cumin and fresh basil add aromatic compounds.
The dietitian's tip
Couscous is one of the quickest grains to prepare: simply soak it in boiling water for a few minutes off the heat. If using tinned chickpeas, rinse them under running water to remove excess salt from the brine. You can prepare the softened vegetables and chickpeas ahead of time, then add the couscous and mango when ready to eat.
Discover more balanced ideas in our nutrition guides and vegetarian nutrition guidance. Other ideas with grains and legumes: quinoa casserole with vegetables and turkey and chickpeas with vegetables.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
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