Couscous is a traditional North African food made from durum wheat semolina grains that have been steamed and dried. It has a light and fluffy texture and is valued for its versatility in many cuisines, as it can be served as a base for main dishes, a side dish, or even used in salads. Due to its quick preparation, it's a practical and nutritious ingredient.

Nutritional Profile (per 100 grams):

• Calories Approximately 376 kcal.
• Protein About 12.8 grams, offering a good amount of plant-based protein.
• Fat About 0.6 grams, very low in fat.
• Carbohydrates About 77 grams, mainly in the form of starch.
• Fiber About 5 grams, providing a moderate fiber intake.
• Vitamins and Minerals Contains B vitamins including thiamine, niacin, and folic acid, as well as minerals like iron, magnesium, phosphorus, and zinc.

Couscous is valued for its ability to absorb the flavors of the dishes it is served with. It can be easily prepared by simply adding boiling water or broth and then letting it sit for a few minutes. It's a popular choice for those seeking a quick and healthy side dish.

Considerations:

Culinary Use Can be served as a base for meat or fish dishes, used as a side dish, or in cold salads. Whole wheat couscous may be a more nutritious choice due to its higher fiber content.

Health Benefits It provides a good source of energy, supports digestive health and contributes to a balanced diet. It has a good polyphenol content (1) and a higher glycemic effect than pasta despite similar phytochemical composition (2).

Storage Store in an airtight container in a cool, dry place to maintain freshness.

References_____________________________________________________________________

(1) Carcea M, Narducci V, Turfani V, Giannini V. Polyphenols in Raw and Cooked Cereals/Pseudocereals/Legume Pasta and Couscous. Foods. 2017 Sep 11;6(9):80. doi: 10.3390/foods6090080. 

Abstract. Pasta and couscous are popular foods manufactured (in their traditional form) from durum wheat semolina. In recent years, the consumers' quest for novel, functional, gluten-free, wholegrain foods has prompted the industry to manufacture new pasta and couscous products in which durum wheat has been partially or totally replaced by other vegetable flours. Besides dietary fibre, these raw materials might be an interesting source of phytochemicals. In this work, 16 commercial samples of pasta and four samples of couscous representative of the new products and made of refined and wholegrain flours of different species of cereals, pseudocereals and legumes were analysed for free, hydrolysable bound and total polyphenol content by means of the Folin-Ciocalteu procedure. Analyses were repeated on cooked samples to assess the quantity of polyphenols ingested by the consumers. The raw legume and pseudocereal products had a total polyphenol content higher than most cereal products (up to 1743.4 mg of Gallic Acid Equivalent (GAE) per 100 g dry weight). Wholegrain products had higher contents than refined products. The free fraction underwent up to 46% loss with cooking, probably because of solubility in water. The water absorption of pasta and couscous during cooking was in a ratio of 2:3, resulting in higher dilution of polyphenols in the cooked couscous.

(2) Jamel N, Hajri S, Jenkins DJ, Bousnina S, Naggati K, Jedidi H, Boukhris R, Bennaceur B. Comparative effects of couscous and pasta on glycemia in normal subjects and type I diabetics. Diabete Metab. 1990 Jan-Feb;16(1):37-41. French. PMID: 2332095.

Abstract. 8 healthy subjects have eaten in the morning, after an overnight fast, in two separated occasions and in a randomised order 50 gr of CHO as pasta or couscous. Blood glucose after pasta ingestion was lower at 30 mn (p less than 0.05) at 45 mn (p less than 0.01) and at 60 mn (p less than 0.05). Area under the curve after pasta was significantly reduced (p less than 0.01). In a second time 6 IDDM patients have eaten in a randomised order a meal made of pasta with tomato sauce (P = 11%, F = 30%, G = 59%) or couscous with vegetables and sauce (P = 10%, F = 37%, G = 53%). Blood glucose after the pasta was lower than couscous at 90 mn (p less than 0.05) the area under the curve after the pasta ingestion was reduced of 38% but did'nt reach significance. In conclusion couscous has a higher glycemic effect than pasta although it has a similar composition. This phenomenon is still observed when the cereal products are mixed with other foods and ingested by IDDM patients.