Thursday 2 February 2012

Grilled Mediterranean Couscous Wrap with Balsamic Glaze

Mediterranean Couscous Wrap

Couscous, Avocado, Black Olives, Cherry Tomatoes, Red Pepper, Spring Onion, Fresh Basil and Toasted Pine Nuts with a side of Balsamic Glaze

Mediterranean Couscous Wrap

So, if you follow my new food diary blog you'll know I've been having this for lunch for a few days now. It's a variation on the Couscous Houmous Salad Wrap which is one of our absolute favourite wraps and this one is now right up there with it! Everything just goes so beautifully together and that balsamic glaze is essential, you can add the glaze inside the wrap if you prefer, I liked to dip into it as you have more control over how much sauce you use.

I've used a flavoured "Mediterranean Herb" wrap here which goes perfectly, if you can find something similar, like a pesto flavoured wrap, do use it as it's perfect for this. Obviously, "check vegan" ;-) Like the other wrap you don't have to grill this one and if you put the glaze inside the wrap it then packs really well if you are out and about.

Sorry for the lack of quantities here but you really don't need it, for the tomato mixture just make sure you have an even amount of tomato, pepper, olives, spring onion and pine nuts. I use about half a large avocado per wrap and about 3 - 4 Tbsp of couscous per wrap.

Mediterranean Couscous Wrap

Grilled Mediterranean Couscous Wrap with Balsamic Glaze:

Mediterranean Herb or Pesto Flavoured large wraps
Smoked Sea Salt - or regular, or garlic salt
Freshly Ground Black Pepper
Cooked Couscous - cook in stock, I use Kallo Organic Tomato and Herb stock cube
Cherry Tomatoes, quartered 
Red Pepper, diced
Black Olives, sliced
Spring Onion, chopped
Pine Nuts, toasted
Fresh Basil Leaves
Balsamic Glaze, I just used store bought here.

For the couscous I like to pre-make some beforehand so that it's cooled and I'll have extra in the fridge to whip this up quickly. I measure out 50g of dry couscous into a large shallow bowl, bring 100ml of water and 1/4 of a Kallo Organic Tomato and Herb Stock Cube to the boil, make sure the cube is dissolved. Pour this over the couscous, stir, then quickly cover with cling film and let sit for 5 minutes. Uncover then fluff up with a fork. Transfer to a bowl and leave to cool, make sure you fluff it now and again so it doesn't clump together. This will make enough for about 3 wraps.

Toss together the tomatoes, olives, peppers, spring onion and toasted pine nuts in a small bowl. Heat a wrap gently just so it is more pliable. Mash half a large avocado with a pinch of smoked sea salt or alternative as mentioned and some black pepper.  Spread the avocado mash down the centre of the wrap then top with the cooked couscous, about 2 - 3 tablespoons then spoon the veg mixture down the side:

Top with lots of fresh basil leaves:

Then fold the ends over then roll up tightly, making sure it all stays inside! Now place on a very hot grill pan and gently press down until grilled on both sides. Remove, slice on the diagonal with a serrated knife and serve with a balsamic glaze.

Nutritional Information: based on 1 wrap with glaze, approximately - will depend on brand of wrap used  and how much you stuff it ;-)

Calories: 436
Protein: 9.6g
Fat: 20.7g
Sat Fat: 3.4g
Fibre: 7.3g
Carbs: 49.7g
Sugar: 6.9g
Sodium: 675mg

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border="0"Mediterranean Couscous Wrap


  1. Stunning! I made your champagne cake and brownies today! Brownies turned out great and the cake well.... ha it worked out quite well, i totally copied you, but the icing was a bit runny and the tins i used were too small and ended up overflowing in the oven, so now the house smells like burnt champagne lol. I will do it again and try and perfect it. I will post about them later and you can see the pics ;)

  2. Oh no! Shame about the you think the peach puree wasn't cooked down enough? I had wished I took some step by step photos of that one to show how thick the puree should be. Suppose you could have added more icing sugar to thicken it too but then it might be too sweet...well, hope it all tasted good at any rate!

  3. This sounds so yummy!! What about the balsalmic you buy that packaged or is there a recipe for that, too?

  4. Thanks for the comments!

    Anon - the balsamic glaze is store bought but I may have a go making my own some day here :-)

  5. Thanks!! (That was me above as the anon)

    Michaela. :)

  6. Oh My God. I was having a craptastic day until I came on this blog and saw a picture of this treat! You have combined my two current obsessions: couscous and avocado. I am going to the grocery store tout de suite! :D

  7. Aww, hope your day gets better! Couscous and avocado should most certainly help :-)


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