Couscous—the food so good, they named it twice. If you've tried couscous before, you know just how delicious this ingredient can be. That being said, one of the questions we commonly receive about couscous is if it's as good for you as it tastes. While couscous nutrition facts vary depending on the type of couscous purchased and what ingredients it's mixed with, couscous is often considered a simple and wholesome alternative to rice and pasta. Quick to prepare and versatile, it makes an excellent addition to your weekly menu. Continue reading to discover many nutrients that couscous contains and how you can use it to create nutritious meals.
What Is Couscous?
Commonly confused for a grain, couscous is technically a type of pasta. It's made from semolina flour, and is often sold in three varieties: Moroccan couscous, pearl couscous (Israeli couscous) and Lebanese couscous. While these three types can often be used interchangeably, the most popular is pearl couscous. Slightly smaller than Lebanese couscous, yet larger than Moroccan couscous, it's an excellent choice if you're unsure which variety your recipe calls for.
Benefits of Traditional Pearl Couscous
Easy to make, Traditional Pearl Couscous can be made in just 15 minutes by simply pouring boiling water over the dried couscous and allowing it to cook. To better understand pearl couscous, let's look at the nutrition facts for one serving.
Traditional Pearl Couscous Nutritional Information
Serving size: 1/3 cup (50g)
Calories 190
Total Fat 0.5g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 39g
Dietary Fiber 2g
Total Sugars 1g
Protein 8g
Vitamin D 0mcg
Calcium 10mg
Iron 1mg
Potassium 71mg
Source of Plant-Based Protein
Consuming an adequate amount of protein through your diet is essential in helping your body repair and create cells. Though pearl couscous is not a complete protein, it does contain approximately 8 grams per serving. And because it's made solely from whole wheat flour, it's a great vegetarian and vegan option.
Source of Fiber
Couscous is an easy way to work more fiber into your diet. When combined with fiber-rich foods like beans, broccoli and berries, you can optimize the fiber levels to ensure that you're meeting your nutritional needs—wondering what makes fiber so important? Fiber is a crucial part of a well-working digestive system and can help alleviate symptoms of constipation. Additionally, when consumed, fiber slows down the breakdown of sugar into the bloodstream, providing a longer-lasting, more stable energy source.
A Healthy Quick Meal
If you're running short on time, then grabbing fast food on your way home from work might sound like an enticing idea. However, it won't be doing you any favors healthwise. Couscous's quick cooking time makes it an excellent option when you need a nutritious, quick meal. Our Bob's Red Mill Traditional Pearl Couscous can be prepared and fully cooked in just 15 minutes. Or, for an even quicker option, try out our Golden Couscous, which can be cooked in just 5 minutes. Once your couscous is cooked there are several ways that you can enjoy it. Drizzle a sauce like pesto or marinara over the cooked couscous, combine it with vegetables, or add it to your favorite salad.
Couscous and Dietary Restrictions
If you're following a specific diet or suffer from a food allergy, then you're likely wondering how or if couscous can adjust to your dietary needs. Review the information below to decide if couscous is an ingredient that will work well with your lifestyle.
Is Couscous Gluten Free?
Three grains contain gluten: wheat, barley and rye, and while couscous may look similar to rice, it does not share the same gluten free qualities. Traditional couscous is made from wheat flour and is not a gluten free food. This means that while many people can enjoy it symptom-free, it's off-limits for individuals following a gluten free diet due to celiac disease, gluten sensitivity, or gluten allergy. Luckily, there are several gluten free substitutes that you can use in place of couscous. Rice, riced cauliflower and quinoa are a few of the most popular.
Is Couscous Vegan?
Wondering if couscous is vegan? The simple answer is yes! Traditional couscous is made with just one ingredient: Wheat flour, which is entirely plant-based. And because it does not use any animal derivatives in its processing, it is a food that vegans and vegetarians can enjoy time and time again. Additionally, couscous is a source of protein, making it a valuable ingredient in many vegan dishes.
Is Couscous Low-Carb?
Being that couscous is made from durum wheat, it's not a low-carb food. Our Traditional Pearl Couscous has 39 grams of total carbs per serving and is not ideal for those following a low-carb or ketogenic diet. When following a keto diet, many individuals limit their net carb consumption to around 20-30 grams of carbohydrates per day. This being so, just one serving of couscous can place you over that limit quickly. Additionally, couscous is also low in fat, which ketogenic diets encourage consuming in place of carbs.
Tips to Prepare Perfectly Cooked Couscous
While couscous is an excellent dish for beginners to make, there are a few tricks that can help take your favorite couscous recipe up a notch. From toasting to fluffing, here's how you can create couscous like a pro.
Use a 1:1 Ratio
We recommend sticking to a 1:1 liquid to couscous ratio when cooking with couscous. Liquid plays an essential role in a well-prepared plate of couscous, and if the measurement is even off a bit, it can derail your recipe. When too much liquid is used for cooking couscous, you'll likely find that the result is on the sticky side. If too little is used, the couscous will be too dry. That being said, it's essential to read the recipe steps carefully, as specific dishes, like couscous salad, might call for drier couscous, knowing that it's going to be tossed with salad dressing to add moisture.
Use Broth Instead of Water
To create a more flavorful batch of couscous, try cooking with broth instead of water. Using broth will infuse the dish with flavor from the beginning, meaning that you'll have to add fewer flavorings later on. The broth is also an excellent way to add more nutrients to the meal without overloading it with calories.
Try Toasting Couscous
Though toasting couscous is not required, it's a great way to level up the flavor. Toasting couscous before you cook it can add a depth of flavor, and subtle nuttiness to the recipe that your guests will love. To properly toast couscous, add uncooked couscous to a skillet with olive oil and toss it until the granules become golden brown. Then add couscous to your choice of boiling liquid and cook per usual.
Let Couscous Sit
One of the essential parts of creating a fluffy couscous texture is to let it fully absorb the liquid you've combined it with. To do this, begin by adding your couscous to boiling liquid and stirring it immediately. Once it's thoroughly mixed, remove it from the heat and cover the top of the saucepan with a lid. Then, allow it to sit for approximately 10-15 minutes. (the time may vary by recipe) Keep the lid in place until the necessary time has passed and the couscous has absorbed the liquid.
Use Fresh Ingredients
When making any homemade meal, the fresher the ingredients the better. Fresh ingredients add a deliciously unique flavor to dishes that you won't find elsewhere. While couscous doesn't need any additional ingredients to make it flavorful, adding a bit of freshly ground spices or fresh herbs will work to infuse it with an undeniably good flavor.
Use Olive Oil
Whether you choose to toast the couscous beforehand or add it to boiling liquid as is, tossing dry couscous grains with a bit of olive oil will help keep the couscous moist and prevent it from sticking together as it cooks.
If, after reading about the many benefits of cooking with couscous, you're ready to try making a plate of your own, we're here to help. To learn more about how you can create a mouthwatering couscous recipe, check out our articles: What Are the Different Types of Couscous? and The Best Vegetarian Couscous Recipes to Make at Home. They're sure to provide you with the inspiration needed to make an effortlessly flavorful couscous that everyone will enjoy. From everyone at Bob's Red Mill, we wish you the best on your cooking journey.
Do you love creating fun and flavorful homemade meals with couscous? We'd love to know what it is about this tasty ingredient that you enjoy most. Share your favorite couscous facts with us in the comments below. We can't wait to hear from you!
