Couscous Stir-Fry
A vibrant couscous stir-fry featuring tender vegetables, scrambled eggs, and soy sauce, perfect for a quick, wholesome meal full of flavor and texture.
Ingredients
Instructions
- About 30 minutes before serving, cut each zucchini lengthwise into quarters, then crosswise into 1/4-inch thick slices.
- Dice red pepper. Cut each mushroom into quarters.
- In a 2-quart saucepan, heat 2 1/4 cups water to boiling.
- Add couscous; cover and let stand for 5 minutes.
- In a 5-quart Dutch oven over medium-high heat, in 1 tablespoon hot salad oil, cook zucchini and red pepper until tender, stirring occasionally.
- Remove vegetables to a large bowl.
- In 1 more tablespoon hot salad oil, cook the mushrooms until tender, then remove to the same bowl.
- In 1 more tablespoon very hot salad oil, scramble non-cholesterol egg substitute into nickel-sized pieces.
- Add cooked couscous and vegetables to the scrambled eggs.
- Stir in soy sauce. Spoon into serving bowls.
- Garnish with 2 tablespoons chopped green onion, if desired.
Tips & Substitutions
For added flavor, consider substituting olive oil for salad oil, or adding minced garlic while cooking the vegetables. If you want a protein boost, try adding cooked chickpeas or tofu. You can also customize the vegetables based on seasonality; bell peppers, snap peas, or broccoli work well. This dish can be made vegan by ensuring the egg substitute is plant-based.
Serving Suggestions
Serve this couscous stir-fry as a main dish or alongside grilled chicken or fish for a complete meal. It pairs beautifully with Tomato-Spinach Soup for a light yet satisfying dinner. For a refreshing side, consider Marinated Cucumbers, Onions And Tomatoes to complement the flavors of the dish.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave the couscous stir-fry until heated through, stirring occasionally to ensure even warming. If the couscous seems dry, add a splash of water or vegetable broth to restore moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Couscous Stir-Fry contains roughly 578 calories, with 6g protein, 29g carbohydrates, and 50g fat. It is an excellent source of vitamin C (103% of the Daily Value), and a good source of protein and vitamin A. Note that it is relatively high in sodium, at 2180mg per serving (95% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use regular eggs instead of non-cholesterol egg substitute?
Yes, you can use regular eggs if you prefer. Simply scramble 4-5 eggs in place of the non-cholesterol egg substitute, following the same cooking instructions. This will add a richer flavor and texture to your dish.
What can I substitute for couscous?
If you don't have couscous, quinoa or rice can be great alternatives. Quinoa is gluten-free and adds a nutty flavor, while rice will offer a more neutral taste. Adjust cooking times according to the substitute used, as they may vary.
How can I make this dish spicier?
To add some heat to your stir-fry, consider incorporating red pepper flakes or a dash of hot sauce when cooking the vegetables. You could also include sliced jalapeños or a splash of sriracha to the finished dish for a flavorful kick.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).