Zesty Couscous with Tomato, Cucumber & Sweetcorn

Name: Zesty Couscous with Tomato, Cucumber & Sweetcorn
Prep time: 5 min
Cook time: 2 min
Yield: 1 serving
Cuisine: Mediterranean
Ingredients: 80g couscous; 1 medium tomato (diced); Small handful of fresh coriander (chopped); Salt to taste; 2 baby cucumbers (chopped); 4 tbsp frozen sweetcorn (thawed in warm water and drained); Zest of half a lemon

Quick & Easy

Weight Loss Children's Nutrition

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A fresh, zesty couscous bowl with tomato, cucumber and sweetcorn – light, hydrating and ready in under 10 minutes for a quick lunch.

Prep5 min

Cook2 min

Serves1 serving

Nutrition per serving

435kcal

17gProtein

11gFibre

93gCarbs

2gFat

Nutritionist’s Note

The combination of couscous and a generous portion of fresh veg provides 16 g of protein and 11 g of fibre for just 2 g of fat, delivering sustained energy without excess calories. The lemon zest and coriander add vitamin C and polyphenols that enhance iron absorption from the couscous, while sweetcorn and tomato contribute beta‑carotene and lutein for eye health. I recommend this bowl to clients on a weight‑loss programme who need a quick, low‑fat lunch, and it also works well as a school‑age snack because the soft texture and balanced macronutrients support growing children’s appetite and digestive health.

Ingredients

80g couscous
1 medium tomato (diced)
Small handful of fresh coriander (chopped)
Salt to taste
2 baby cucumbers (chopped)
4 tbsp frozen sweetcorn (thawed in warm water and drained)
Zest of half a lemon

Method

Place the couscous in a bowl and pour over enough boiling water to just cover it. Cover with a plate and leave for 4-5 minutes until fluffy.
Fluff the couscous with a fork. Add the diced tomato, cucumber, sweetcorn and lemon zest. Mix gently.
Season with salt, garnish with fresh coriander and serve.

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Storage

Store leftovers in an airtight container in the fridge for up to 3 days. Enjoy cold or at room temperature; do not reheat, as heating will ruin the crisp texture of the raw cucumber and tomato. Not suitable for freezing due to the high water content of the fresh vegetables.

Tips

Swap standard couscous for wholewheat couscous to double the fibre content, and hydrate it with hot vegetable stock instead of plain water to infuse deeper flavour into the grains.
Deseed the tomato before dicing to prevent excess moisture from making the salad soggy, and drizzle with a teaspoon of extra virgin olive oil to aid the absorption of fat-soluble lycopene from the tomato.
Turn this side dish into a balanced, protein-rich main meal by tossing through half a tin of rinsed chickpeas, diced halloumi, or shredded cold roast chicken.