Couscous is a traditional North African side dish. It's essentially little pasta balls produced from a type of grain known as semolina. The couscous you'll find in grocery stores in North America is pre-cooked and dried, making it easy to prepare. Couscous has a neutral flavour that is comparable to other wheat-based meals such as bread.
Couscous comes in refined and whole-wheat versions, as well as variations produced with spelt and barley. Israeli couscous, also known as pearl couscous, is bigger than regular couscous and takes longer to prepare. Although pre-seasoned and quick couscous are available, they are rarely whole wheat.
Nutritional Profile
A quarter cup of uncooked, refined couscous contains approximately:
- 150 calories
- 30 grams of carbohydrates
- 5 grams of protein
- 2 grams of fiber
- 0 grams of fat
- 20 milligrams of calcium
- 1 milligram of iron
A quarter cup of cooked whole-wheat couscous contains approximately:
- 160 calories
- 31 grams of carbohydrates
- 6 grams of protein
- 3 grams of fiber
- 1 gram of fat
- 20 milligrams of calcium
- 2 milligrams of iron
Health Benefits
Fiber is abundant in whole-grain couscous. Fiber is beneficial in a variety of ways. It can prevent blood sugar spikes and keep you satisfied for longer. It can also help decrease cholesterol, lowering your risk of heart disease. Fiber can help avoid constipation by moving meals swiftly through your digestive tract. Intestinal and breast cancer risk can both be reduced by eating a high-fiber diet. Whole wheat couscous may replace refined white pasta or white rice in a healthy way.
How to Cook Couscous?
- Bring a liquid to a boil, such as water, broth, or milk, and then mix in the couscous. Remove it from the heat and let it aside, covered, for 5-15 minutes. Don't let it come to a boil. Remove the lid and fluff the couscous with a fork once it has absorbed all of the liquid. Cooking times may vary depending on the product, so read the instructions carefully.
- Serve couscous with a meat or vegetable stew. You might also eat it alone or with dried fruit such as currants or raisins and nuts such as almonds or pine nuts.
- Cook couscous in milk and add dates, honey, and cinnamon to make a morning porridge. Look for recipes that include spices and herbs for added taste. Alternatively, couscous may be used to bulk up soups and salads.
How to Store Couscous
Uncooked whole-grain couscous, like other whole-grain meals, can grow rancid. It can keep up to 2 months if kept in an airtight container in a cold, dry location. In the refrigerator or freezer, it will last 6 to 12 months.
You can save money by purchasing couscous in bulk at your local supermarket. Scoop out only what you need and use it right away.
Couscous that has been cooked can be stored in the refrigerator for up to a week.