Pearl Couscous: a healthy staple that fits perfectly in any diet
Whole grains and pasta are a staple food for any nutritionally-balanced vegan diet. The thing is, many people only consume products they are familiar with, resulting, most of the time, in meals that turn out to be dull and repetitive. Keep in mind that there is a much wider range of whole grains and pasta options to choose from!
Take pearl couscous, for instance: this dish has been traditionally consumed in Africa and, over the past decades, it has expanded to Europe as well. The reason behind it? not only is it nourishing, but also appetising, versatile and delicious. Fun fact: even though it may look like whole grain, it’s actually pasta, and cooked just like it.
What is Pearl Couscous?
Couscous is the folk food of northwestern Africa. Derived from the Berber seksu, meaning “well rolled”, “well-formed” or “rounded”, these steamed granules are prepared from Durum wheat flour (even though you may find millet or barley couscous as well), which are ground into semolina and later steamed or boiled. Made throughout the Maghrebi cuisines of Algeria, Tunisia, Mauritania, Morocco and Libya, couscous is as elementary as rice or noodles are to the Asian cuisine. In fact, the best couscous recipes come from that region of the Mediterranean.
The tradition and practice of its preparation are so unique and important that this dish has been added to UNESCO’s List of Intangible Cultural Heritage. Versatile, nutritious, traditional and special, pearl couscous has become widely consumed in France and many other countries around Europe and the Middle East.
Versatile and nutritious
Pearl Couscous nutrition benefits are substantial! This simple and delicious dish will bring protein, fibre, fat, calcium, selenium, phosphorus and iron into your diet. Fibre is essential for digestive wellness since it binds and removes excess cholesterol from the body, it can stop blood sugar from spiking and it will help you remain fuller longer.
Selenium, one of Pearl Couscous’ most important health benefits[MSQ1] is an essential mineral that acts as a powerful antioxidant, may reduce the risk of certain cancers (breast, lung, colon), helps your thyroid health and also helps prevent mental decline; just one cup of couscous (about 157 grams) contains more than the 60% of recommended intake.
A recipe to try Pearl Couscous
Talking about its versatility, you’ll find that couscous can be used for savoury and sweet recipes as well. In this case, we bring you this Mediterranean Pearl Couscous salad that is nutritious, easy to make, loaded with flavour, filled with veggies, fresh herbs and a lemon vinaigrette. A great option for a quick lunch, ideal for those hot, unbearable summer days where fresh dishes are much needed!
Ingredients:
For the Pearl Couscous:
- 2 cups of Pearl Couscous.
- Extra virgin olive oil.
- Water.
- 2 cups of diced tomatoes.
- ⅓ cup red onions.
- ½ cucumber.
- 15 oz can chickpeas.
- 14 oz can artichoke hearts.
- ½ cup pitted kalamata olives.
- 15-20 fresh basil leaves; add more for garnish.
- 3 oz vegan parmesan cheese, optional.
For the Vinaigrette:
- Juice of 1 lemon.
- ⅓ cup extra virgin olive oil.
- 1 tsp dill.
- 2 minced garlic cloves.
- Salt and pepper to taste.
Preparation:
- Toast 2 cups of pearl couscous in a medium-sized heavy pot with extra virgin olive oil before boiling it in hot water; it will deepen its color and give it a great and unique nutty flavor!
- Add the sautéd pearl couscous to 3 cups of boiling water and cook following the package instructions. When ready, drain and let it cool down.
- In a large mixing bowl, combine the chickpeas (previously drained and rinsed), the finely chopped tomatoes, cucumber, artichoke hearts and olives. Add the couscous and basil, mix gently.
- Add the lemon-dill vinaigrette.
- Mix in the vegan parmesan cheese and enjoy!
You may make the dressing and Couscous ahead and keep them in the fridge in a tight lid container for up to 3 to 4 days. As with all salads, feel free to play with those vegetables you enjoy eating the most; kale, for example, adds a delicious, distinctive flavour to any salad, as well as provides all its nutrients which are great for your health.
Pearl Couscous’ versatility and silky texture will make you fall in love with it. Give it a try and make Pearl Couscous a part of your daily diet!
