Budget Couscous & Quinoa Weight Loss Bowl

Budget Couscous & Quinoa Weight Loss Bowl

Quick, filling, and incredibly versatile grain bowls that won’t drain your wallet

KEY INFO

Total Cost: £4.00-£6.50 for entire recipe
Cost Per Portion: £0.75-£1.50

• Couscous/quinoa: £0.20-£0.35
• Chickpeas/beans: £0.35-£0.60
• Vegetables: £0.15-£0.30
• Seeds/nuts: £0.10-£0.20
• Seasonings: £0.05-£0.10

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4-5 portions
Difficulty: Very Easy
Dietary Tags: Vegetarian, Vegan, High-Protein, High-Fibre (Gluten-free if using quinoa)
Price Level: Very Inexpensive

EQUIPMENT NEEDED

Essential Tools:

• Large mixing bowl
• Kettle or saucepan
• Sharp knife and cutting board
• Measuring cups
• Fork for fluffing

Cheaper Alternatives:

• Use a microwave instead of kettle for boiling water
• Mix dressing in a clean jam jar instead of separate bowl
• Steam vegetables in microwave instead of roasting

INGREDIENTS

Base Grains:

• 200g (1 cup) couscous OR quinoa
• 500ml (2 cups) boiling water
• 1 tsp salt

Protein & Vegetables:

• 400g (1½ cups) cooked chickpeas, cannellini beans, or lentils (tinned is fine)
• 300g (2 cups) mixed vegetables – courgette, bell peppers, red onion, cherry tomatoes (whatever’s cheapest)
• 2 cloves garlic, minced (or 1 tsp garlic powder)

Seasonings:

• 1 tbsp dried herbs (Italian seasoning, oregano, or parsley)
• ½ tsp black pepper
• 1 tbsp olive oil (optional)
• Juice of ½ lemon (or 1 tbsp vinegar)

Optional Extras:

• 2 tbsp pumpkin or sunflower seeds
• Fresh parsley or coriander
• ¼ tsp chilli flakes

METHOD

1. Prepare your grain base.
   Pour the couscous into a large bowl with salt. Add boiling water, stir once, cover tightly with a tea towel. Let sit for exactly 5 minutes.
   (For quinoa: simmer in saucepan with water for 15-20 minutes until tender)
2. Prep your vegetables while grains cook.
   Dice courgette, peppers, and onion into bite-sized pieces. Halve cherry tomatoes. Drain and rinse your tinned beans.
3. Fluff the couscous.
   Remove the tea towel and fluff with a fork until light and separated.
   (Quinoa is ready when grains are translucent with little “tails” visible)
4. Combine everything.
   Add the drained beans, chopped vegetables, and minced garlic to the fluffy grains. Sprinkle over the dried herbs and black pepper.
5. Dress and taste.
   Drizzle with olive oil and lemon juice. Toss everything together and taste for seasoning. Add more salt, pepper, or lemon as needed.
6. Finish and serve.
   Scatter over seeds and fresh herbs if using. Serve immediately warm, or chill for a refreshing salad.

CRUCIAL TIPS

Money-Saving Tips:

• Buy grains and beans in bulk – they keep for ages
• Use frozen vegetables instead of fresh to cut costs by half
• Skip the seeds and nuts if budget is really tight
• Make double portions for meal prep lunches

Success Tips:

• Don’t lift the tea towel while couscous is steaming
• Rinse quinoa before cooking to remove bitter coating
• Let hot ingredients cool slightly before mixing to prevent wilting
• Season generously – bland grains need help

Storage & Scaling:

• Keeps in fridge for 4-5 days in airtight containers
• Doubles or triples easily for batch cooking
• Eat cold as a salad or microwave individual portions
• Add fresh greens just before eating to prevent sogginess

Common Mistakes to Avoid:

• Using too much water with couscous (makes it mushy)
• Not fluffing couscous properly (results in clumps)
• Under-seasoning (grains absorb a lot of flavour)
• Adding dressing too early (makes everything soggy)

Budget Variations:

• Ultra-cheap version: Use just couscous, tinned tomatoes, and dried beans
• Protein boost: Add a handful of red lentils to quinoa while cooking
• Mediterranean twist: Include olives, dried herbs, and lemon zest
• Spicy version: Add cumin, paprika, and chilli flakes

Price Level: Very Inexpensive – this meal proves you don’t need to spend a fortune to eat well and lose weight effectively.