John Myers
Couscous is a classic part of many North African dishes and is a staple there almost every day. Couscous is also becoming increasingly popular in our latitudes. No wonder, because couscous is prepared in minutes. In addition, the small balls with interesting content of vital substances provide only a few calories and hardly any fat. Couscous can therefore provide a tasty change on the menu – but not for everyone because it can also have disadvantages.
Couscous – a staple food in North Africa
Couscous originally comes from the Near East and was mentioned by name in a Muslim cookbook as early as the 13th century. It soon found its way to the African continent to Tunisia, Morocco, and Algeria, becoming the most popular classic and staple in those countries. Through Arab rule in Spain and Sicily, he finally reached Europe and found many enthusiastic followers there.
Couscous, also written Kuskus or Cous-Cous, is still the most important food of the “cuisine maghreb”, the French-North African cuisine, and has about the same status in these countries as the potato or noodles in our country.
Couscous – instant product made from semolina
The small grains are not a separate type of grain – such as millet or amaranth. Because couscous is nothing more than a processed grain product. It consists of semolina ground into small balls. Originally it was millet semolina. However, it has long been available made from durum wheat, barley, or spelled semolina.
The traditional and original production of couscous is complex, requires a lot of manual work, and is therefore very time-consuming. The grains are first ground, then moistened, and then ground into small balls. This grinding could also explain the origin of the term “couscous” because the Arabic word “kuskus” means something like grinding or crushing.
Thanks to the mechanical and thus faster production, it can now be bought all over the world as an instant product. It is then usually pre-cooked and you only have to let it swell in hot water for a few minutes.
Couscous – low-fat and high-fiber side dish
Like all grain products, couscous is one of the rich, filling side dishes with a high proportion of carbohydrates (approx. 65 to 70 g per 100 g, uncooked). However, it is not a figure trap. Because uncooked, it only provides around 2 g of fat, depending on the type. A portion of cooked couscous (150 g) contains only 1 g of fat and about 220 kilocalories.
At the same time, it provides (in the whole grain version) around 5 g of fiber per portion, which is why it fills you up so well, regulates the blood sugar level, and prevents cravings after the meal. Fiber also has a beneficial effect on digestion and intestinal health.
However, it must be mentioned here that whole-grain couscous is not particularly different from whole-grain pasta. We also have similar fat, fiber, and calorie values for whole-grain pasta.
The minerals and vitamins
Relevant amounts of minerals, vitamin E, and various B vitamins are other interesting properties of couscous, which it also shares with other grain products. Magnesium, zinc, and iron deserve special mention.
With at least 50 mg magnesium and almost 2 mg zinc and iron per portion of wholemeal couscous, it makes a good contribution to the mineral supply. And if you prepare it with vegetables or salads rich in vitamin C, the trace elements zinc and iron in particular can be absorbed very well.
If you also decide on the spelled variant, you will be supplied with minerals even better, since the spelled has higher nutrient values in some areas.
When it comes to protein, the spelled couscous is also a step ahead with 13 g per portion. Wheat couscous only provides around 8 g of protein per serving. To achieve high protein quality in one and the same meal, simply combine it with legumes (e.g. chickpeas) or nuts (e.g. cashew nuts) – and the biological value of the protein increases those of animal foods.
Selenium source Couscous?
In some places, it is said that couscous is rich in selenium. It is doubtful whether this is always the case since the selenium content of food always depends on the selenium content of the soil on which it grew. Since European soils tend to be low in selenium, while American soils can be richer in selenium, yes, even the soils within a country have fluctuating selenium levels (e.g. higher in Schleswig-Holstein than in Bavaria), it depends on the country of origin. Spelled, however, generally contains more selenium than wheat – another argument in favor of the spelled variant.
Selenium is a trace element with an antioxidant effect. It protects the blood vessels from harmful deposits, strengthens the immune system, alleviates some autoimmune diseases, and also has anti-cancer properties.
Couscous – taboo for people with gluten sensitivity
Since couscous is a gluten-containing grain product, it naturally also has the disadvantages of a gluten-containing grain. So if you suffer from chronic complaints of unknown cause or are affected by gluten sensitivity or even celiac disease, you should also be careful with couscous. Of course, it is not a particularly common ingredient in low-carb cuisine.
But it tastes very tasty and, despite many similarities to pasta, it is very different from pasta, namely aromatic and nutty, and spicy. In addition, due to its thermal pre-treatment, it is extremely easy to digest and is therefore usually very well tolerated by people with a sensitive digestive system. The grain product can therefore complement the varied wholefood cuisine wonderfully and can be served as a side dish from time to time.
However, it is best to choose whole-grain couscous (made from durum wheat). It’s even better if you use spelled wholegrain couscous.
Couscous – quick preparation in just a few minutes
One of the greatest advantages of couscous is that it is quick and easy to prepare. It is usually just poured over with hot water or broth, swells for a few minutes, and can then be eaten or processed into soups, fillings, salads, etc. You can also briefly boil it in vegetable broth and let it swell for 15 minutes – it then becomes particularly fluffy.
The traditional preparation in a “couscousière” – a double-decker pot made of two parts – takes a little more time. Water, broth, or sauce is poured into the lower part. The upper part is a pot with fine holes for the couscous. Once the water or broth is sufficiently heated, the steam rises, steaming the couscous while also imparting the flavor of the broth or sauce.
Recipes with couscous
Couscous is – just like rice or semolina – extremely versatile. It can be served as a side dish, used as a filling in aubergines, peppers, or courgettes, and tastes particularly delicious when combined with raw vegetables as a couscous salad or as a casserole with vegetables. In oriental kitchens it is z. B. with ras el hanout – a spice mixture from the Maghreb – seasoned and combined with vegetables.
The cereal grains also taste fantastic when formed into patties or added to a soup. They even have their place in the dessert kitchen. Because mixed with finely chopped fruit and a little honey, the couscous is truly a poem!
