Dairy Farmers of Canada

Vegetable couscous and Ricotta poppers

Our dietitians' favourite

This vegetarian side dish also makes an excellent appetizer or an easy snack to pack in a lunch bag.

  • Prep: 20 min
  • Cooking: 35 min
Yields 16 servings
vegetable couscous and ricotta poppers


  • 1 cup (250 mL) regular or whole wheat couscous
  • 1 cup (250 mL) zucchini grated
  • 1 cup (250 mL) carrot grated
  • 1/3 cup (75 mL) raisins
  • 1 tsp (5 mL) couscous spices ras el hanout
  • Salt
  • Freshly ground pepper
  • 2 eggs
  • 1 cup (250 mL) Canadian Ricotta
  • 1 cup (250 mL) homemade Ricotta tzatziki sauce
  • Ricotta tzatziki sauce
  • 1/2 cup (125 mL) Canadian Ricotta
  • 1/2 cup (125 mL) cucumber grated
  • 2 tbsp (30 mL) milk
  • 1 clove garlic finely minced
  • Salt
  • Freshly ground pepper
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Preheat oven to 425°F (220°C).

In a saucepan, bring 1¼ cups (310 mL) of water to a boil.

Remove saucepan from heat, add couscous, zucchini, carrot, raisins, spices, salt and pepper. Mix, cover and let stand for 5 minutes.

In a large bowl, beat eggs with Ricotta. Add contents of saucepan and mix well.

Form 32 balls and place them on a parchment-lined baking sheet. Cook on the top rack of the oven for 20–25 minutes or just until poppers are slightly golden brown. Serve with homemade Ricotta tzatziki sauce.


 tzatziki sauce Mix ingredients in a bowl. Season to taste with salt and pepper.


Cheese alternatives: Canadian Mascarpone, Cream Cheese, Cottage Cheese.

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Nutritional information

Per serving
Energy: 189 Calories
Protein: 10 g
Carbohydrate: 22 g
Fat: 8 g
Fibre: 3.1 g
Sodium: 112 mg

Top 5 Nutrients

(% DV*)
Calcium: 12 % / 129 mg
Magnesium: 18 %
Selenium: 23 %
Vitamin A: 19 %
Vitamin B12: 17 %