• 10 Tablespoons (300g) Couscous
  • 1 (7g) Vegetable Stock Cube (use reduced salt whenever possible)
  • Boiling (350ml) Boiling Water
  • 1 Tablespoon (10g) Vegetable Oil
  • 1 Medium (150g) Onion
  • 2 (6g) Garlic Cloves or 1 Teaspoon (5g) Garlic Puree
  • 2 Large (300g) Courgettes
  • 16 (240g) Cherry Tomatoes
  • 1 Tin (240g) Chickpeas in Unsalted Water, Drained
  • Juice of 1 Lemon

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.


  1. Dissolve the stock cube in a heat proof bowl or jug of boiling water.
  2. Add the couscous to the bowl and cover the bowl with a plate or cling film and allow to sit for 5-10 minutes.
  3. Peel and chop the onion and garlic. Wash the courgettes and tomatoes. Chop the tomatoes in half and chop the courgettes into bite-size pieces.
  4. Heat the oil in a saucepan over a medium heat.
  5. Add the onion and garlic and cook for 2 minutes.
  6. Add the courgettes, tomatoes and chickpeas and cook until vegetables are soft whilst stirring every so often.
  7. When the couscous has soaked up all of the water, add the vegetables and lemon juice. Mix together and serve.

Cost Saver Tips

This dish is a great use of leftover vegetables. Any raw tomatoes could be used but they may need to be cut into smaller pieces depending on size.

Tips for Kids

Choose your child’s favourite vegetables to add to the couscous.

Nutritional Information

Based on a single serving of 368g (% of an adult's reference intake)


421 kcals ( 21 %)

1,790 kJ ( 21 %)


0.7 g ( 5 %)


79.7 g ( %)


7.8 g ( 9 %)


1 g ( 17 %)

Detailed nutritional information

Per 100g Per 368g serving
Energy Kcals 114 421
Energy Kj 487 1,790
Protein 4.8 g 17.8 g
Total Fat g g
Saturated Fat 0.2 g 0.7 g
Carbohydrates 21.7 g 79.7 g
Total Sugars 2.1 g 7.8 g
NSP Fibre 2.1 g 7.8 g
Sodium 104 mg 384 mg
Salt 0.3 g 1 g

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.

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