⏱ 50 min total

Roasted Vegetable Couscous

Name: Roasted Vegetable Couscous
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 1 serving
Ingredients: ¾ tbsp Olive oil; ½ cup Couscous; ½ cup Vegetable broth; 1 clove Garlic; ½ cup chopped Broccoli; ½ medium Zucchini; ½ medium Carrots; ¼ cup cherry tomatoes Cherry tomatoes; ¼ small raw Red onion; ½ tsp Rosemary; ½ tsp, ground Thyme; ¼ tsp Paprika; ¼ dash Salt; ¼ dash Black pepper; ⅛ cup Parsley

Per 1 serving · 458 g · 15 ingredients

Calories

494

25%
of a 2,000 cal day

Protein
16g
13% of calories
Carbs
83g
66% of calories
Fat
12g
21% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Roasted Vegetable Couscous (458 g) has 494 calories, with 16 g of protein, 83 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (66% of calories). It is high in protein (32% DV), dietary fiber (33% DV) and Vitamin A (38% DV). Keep an eye on sodium, which provides 25% of the daily value.

Per 100 g

108cal

low energy density

Protein per 100 cal

3.2g

Net carbs

74g

carbs minus fiber

Fiber

9.2g

5.8 g sugar

High in

20%+ of the daily value

Protein32%
Dietary fiber33%
Vitamin A38%
Vitamin C85%
Vitamin K166%
Niacin28%

Good source of

10–19% of the daily value

Vitamin E17%
Thiamine19%
Riboflavin (B2)14%
Calcium11%
Potassium18%
Magnesium19%

Watch

20%+ of the daily value

Sodium25%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 40 min

1
Preheat the oven to 400°F.
2
Heat one third of the olive oil in a medium pot over medium-high heat and add the couscous. Cook for 2 minutes, stirring regularly to avoid burning. Add the vegetable broth, bring to a boil, cover, turn off the heat, and let it sit undisturbed for 10 minutes.
3
In a large bowl, add the garlic cloves, broccoli florets, sliced zucchini, diced onion, sliced carrots, cherry tomatoes, and remaining olive oil. Toss well to coat with oil, then season with rosemary, thyme, paprika, salt, and pepper, and toss again.
4
Spread the seasoned veggies on a sheet pan and roast for 35-40 minutes.
5
Pick out the roasted garlic cloves, mash them, and add to the pot with the couscous. Mix well.
6
In a large bowl, combine the roasted vegetables and couscous.
7
Serve hot, garnished with chopped parsley.

Vitamins & minerals

Amounts for 1 serving (458 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	341 μg	38%
Vitamin C	77 mg	85%
Vitamin D	0 μg	0%
Vitamin E	3 mg	17%
Vitamin K	199 μg	166%
Thiamine	0.2 mg	19%
Riboflavin (B2)	0.2 mg	14%
Niacin	4 mg	28%
Vitamin B6	0.5 mg	35%
Folate (B9)	96 μg	24%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	34%
Choline	25 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	113 mg	11%
Iron	4 mg	44%
Potassium	834 mg	18%
Magnesium	81 mg	19%
Phosphorus	246 mg	35%
Zinc	2 mg	14%
Copper	0.3 mg	31%
Manganese	1 mg	50%
Selenium	2 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,113 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	3,508 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	5 g	—
Glycine	0.5 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	1 g	—
Lycopene	959 μg	—
Lysine	0.4 g	—
Maltose	0.1 g	—
Methionine	0.2 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0.5 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 494 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

94min
Walking (3.5 mph)
59min
Cycling (moderate)
41min
Running (6 mph)
69min
Swimming laps

Common questions

How many calories are in Roasted Vegetable Couscous?

One serving of Roasted Vegetable Couscous (1 serving) has 494 calories, which works out to 108 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Roasted Vegetable Couscous high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Roasted Vegetable Couscous keto-friendly?

It is hard to fit into a strict keto diet. One serving has 74 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Vegetable Couscous?

579 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Roasted Vegetable Couscous?

5.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (458 g)

Calories494

% Daily Value*

Total fat 12g	15%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 579mg	25%
Total carbohydrate 83g	30%
Dietary fiber 9.2g	33%
Total sugars 5.8g
Protein 16g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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