Wholewheat couscous is made by rolling and shaping moistened whole wheat semolina into small, round granules. The inclusion of the bran and germ gives it a darker appearance, a slightly chewier texture, and a richer, nuttier taste compared to its refined counterpart. Popular in health-conscious circles, it’s a versatile ingredient that works well in salads, side dishes, and as a base for main courses.
Nutritional Information (per 100g cooked):
- Calories: ~124 kcal
- Protein: ~4.5g
- Carbohydrates: ~26g
- Sugars: ~0.4g
- Fat: ~0.6g
- Dietary Fiber: ~2.8g
- Sodium: ~10mg
- Iron: ~1.4mg
Ingredients:
- 100% whole durum wheat semolina
How to Use:
- Boiling: Typically, boiling in water or broth until the liquid is absorbed is the preferred method.
- Flavoring: Adaptable to a variety of flavors from herbs, spices, fruits, and vegetables.
- Pairing: Excellent with hearty vegetables, beans, and meats due to its robust texture.
Recipe Idea – Wholewheat Couscous with Roasted Vegetables: Ingredients:
- 1 cup wholewheat couscous
- 1 1/4 cups boiling water
- 1 zucchini, chopped
- 1 red bell pepper, chopped
- 1 red onion, chopped
- 3 tbsp olive oil, divided
- 2 tbsp balsamic vinegar
- Salt and pepper to taste
- Fresh basil for garnish
Instructions:
- Preheat oven to 400°F (200°C).
- Toss the zucchini, bell pepper, and red onion with 2 tablespoons of olive oil, salt, and pepper. Spread on a baking sheet.
- Roast in the oven for 20-25 minutes or until vegetables are tender and slightly browned.
- While the vegetables are roasting, place couscous in a bowl, pour boiling water over it, cover, and let sit for 5 minutes. Fluff with a fork.
- In a large bowl, mix the roasted vegetables with the couscous. Drizzle with the remaining olive oil and balsamic vinegar.
- Season with more salt and pepper if needed. Garnish with fresh basil before serving.
Diets it fits into:
- Vegetarian
- Mediterranean
- High-Fiber
- Whole Grain
Note: Wholewheat couscous is a nutritious alternative to refined couscous, offering more fiber and micronutrients due to the inclusion of the whole grain. As with traditional couscous, those adhering to gluten-free diets should avoid wholewheat couscous. Always read the product label to ensure compatibility with specific dietary needs.
