Couscous is made by rolling and shaping moistened semolina wheat into small, round granules and then coating them in finely ground wheat flour. Originating in North Africa, it’s often served as a side dish, complementing stews and braises. The grain has a slightly nutty flavor and a fluffy, slightly chewy texture when cooked.
Nutritional Information (per 100g cooked):
- Calories: ~112 kcal
- Protein: ~3.8g
- Carbohydrates: ~23g
- Sugars: ~0.1g
- Fat: ~0.2g
- Dietary Fiber: ~1.4g
- Sodium: ~5mg
- Iron: ~0.3mg
Ingredients:
- 100% semolina wheat
How to Use:
- Boiling: Couscous is often prepared by boiling it in water or broth until the liquid is absorbed.
- Steaming: Traditional preparation involves steaming over a stew or broth.
- Flavor: It can be flavored with herbs, spices, fruits, or vegetables.
- Dishes: Suitable for salads, side dishes, or as a bed for stews and sauces.
Recipe Idea – Mediterranean Couscous Salad: Ingredients:
- 1 cup couscous
- 1 1/4 cups boiling water
- 1/2 cucumber, diced
- 1 red bell pepper, diced
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 1/4 cup feta cheese, crumbled
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- Place couscous in a large bowl and pour boiling water over it. Cover with a lid or plastic wrap and let sit for about 5 minutes, or until all the water is absorbed.
- Fluff the couscous with a fork to break up any clumps.
- Add the cucumber, bell pepper, parsley, and mint to the bowl and mix.
- In a separate small bowl, whisk together olive oil, lemon juice, salt, and pepper. Drizzle over the couscous mixture and toss to combine.
- Sprinkle with crumbled feta cheese before serving.
Diets it fits into:
- Vegetarian
- Mediterranean
Note: While couscous is often considered a grain, it’s technically a pasta made from semolina flour. Those adhering to gluten-free diets should avoid traditional couscous, but there are gluten-free versions made from corn or other grains available in the market. Always check the label to ensure compatibility with specific dietary needs.
