CousCous recipe
Couscous is a North African dish of small steamed granules of rolled durum wheat semolina that is traditionally served with a stew spooned on top. It looks like a grain, but it's technically a pasta – it's made with semolina flour from durum wheat, mixed with water. There are three different types of couscous: Moroccan, which is the smallest; Israeli or pearl couscous, about the size of peppercorns; and Lebanese, the largest of the three.
Nutritional profile of couscous:
An 80g portion (cooked weight) of couscous provides:
142Kcal / 607KJ
5.8g Protein
0.8g Fat
30.0g Carbohydrate
1.8g Fiber
123mg Potassium
2.4mcg Selenium
103mg Phosphorus
1. Useful source of selenium
Couscous is a useful source of a number of vitamins and minerals, including immune-supportive selenium. This essential mineral acts as an antioxidant and plays an important role in thyroid function and thyroid hormone production.
2. Source of plant-based protein
Although not a complete protein, couscous is a good source, providing approximately 7g per 100g (cooked weight). It’s a useful inclusion in a plant-focused diet, a way of eating that may be linked to lower risks of conditions like stroke, heart disease and cancer.
3. Source of fiber
Couscous is a source of fiber, but to optimize levels, it's worth looking for wholemeal couscous, which is made from the whole grain. Fiber supports digestive health and alleviates constipation, and research suggests it may help improve levels of beneficial bacteria in the gut. Wholemeal couscous is also more filling, as the fiber slows down the breakdown of sugar into the bloodstream, providing a more stable source of energy.
4. A healthier alternative to white rice
Couscous provides more protein and a greater contribution of vitamins and minerals than the equivalent portion of white rice.
5. A healthy fast food
Couscous is fast and easy to prepare. The couscous available in most supermarkets has already been steamed before being dried, so it just needs the addition of boiling water or stock to rehydrate it. Couscous may then be added to salads or served as a side dish with meat, fish or vegetables.
Giorgia’s Recipe
8 carrots
8 zucchini
2 onions
3 red pepper
1 lime
5 cups couscous
Olive oil
salt
pepper
500 gr of chicken breast (optional)
Turmeric
Instruction for 10 meals
Mince the carrots and start to cook them, possibly on a wok pan and stir them with some olive oil, medium heat.
Mince the pepper, start cooking with the carrots and some olive oil
Mince the zucchini, add them to the wok too
Mince the onions and stir them too
Add salt and pepper to the vegetables
Start to prepare the chicken breast if you want to add more protein to your meal
Cut the chicken in cubes of ~ 2cmx2cmx2cm
Add some olive oil in a pan, turn the heat on and when it’s warm add the chicken
When the outside of the chicken is completely cooked, add some turmeric and salt
Keep cooking for at least 15 minutes, medium heat, or until you can tell it’s cooked
In the meantime, grab a pot with 5 cups of water
Turn on the heat
Add to the water a fist of salt, a tablespoon of oil, and the skin of the lime
When the water is boiling, turn the heat down and slowly add the 5 cups couscous
Stir for few minutes and then cover it and leave it rest
Mix everything together, veggies, chicken and couscous and add the juice of the lime
Adjust salt and pepper
Serve at outdoor temperature
Will last for 4-5 days in the fridge if covered.
