These meal-prep bowls combine fluffy couscous, seasoned chickpeas, crunchy vegetables, and a lemon-herb dressing added just before eating.

Equipment

• Medium saucepan with lid
• Fine strainer
• Four meal-prep containers
• Small jar

Ingredients

• 1 cup / 175 g dry couscous
• 1 cup / 240 ml water or low-sodium broth
• 1 can chickpeas, 15 oz / 425 g, drained and rinsed
• 1 cucumber, diced
• 1 cup / 150 g cherry tomatoes, halved
• ½ cup / 70 g diced red pepper
• ¼ cup / 15 g chopped parsley
• Dressing: 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon mustard, ½ teaspoon oregano, ¼ teaspoon salt, pepper

Preparation

• Rinse chickpeas and dry well.
• Cut vegetables into bite-size pieces.

Step-by-step directions

1. Bring water to a boil, stir in couscous, cover, remove from heat, and rest 5 minutes.
2. Fluff couscous with a fork and spread on a plate to cool.
3. Shake dressing ingredients in a jar until emulsified.
4. Divide couscous, chickpeas, cucumber, tomatoes, pepper, and parsley among containers.
5. Store dressing separately and add immediately before serving.

How to tell it is ready

Couscous grains separate easily and vegetables remain crisp rather than sitting in dressing.

Substitutions and variations

• Use quinoa cooked according to package directions for a gluten-free base.
• Add feta if dairy is acceptable.
• Replace parsley with mint or dill.

Common problems

• Clumped couscous: it was not fluffed while warm.
• Watery bowl: vegetables or chickpeas were not dried.
• Bitter dressing: too much lemon pith entered the juice.

Allergen and safety notes

Contains wheat and mustard; optional feta contains milk. Keep prepared bowls refrigerated.

Storage and reheating

Refrigerate at 40°F / 4°C or below and use within 3 days. Do not freeze fresh vegetables.

Serving ideas

Add dressing, toss, and serve cold or allow couscous to lose its refrigerator chill for 10 minutes.

Check canned chickpea sodium and adjust added salt.