Latest news with #couscous
Telegraph
07-06-2025
- Health
- Telegraph
Thought couscous was healthy? It's not much better than pasta – here's what to have instead
The easy cooking method of couscous, and its small size, also means that it's much easier to control the portion and avoid overeating. An 80g serving is about right, and fairly generous when mixed into a salad or served as a side to lean protein, says Hope. Fresh pasta has some benefits that you won't find in couscous, however. 'Fresh pasta contains egg, so there are some extra nutrients there, like B12 and choline,' says Hope. Couscous will still be 'slightly higher in fibre and protein', however, making it 'a really great choice for people who are trying to get their protein from a mostly plant-based diet'. You might also have couscous as a stand-in for rice, particularly if you're a fan of African foods or middle-eastern dishes. ' Whole rice (also known as brown rice) is much better than couscous, as it's less refined and higher in fibre,' Hope says, 'but I would recommend couscous as a substitute for white rice,' she adds. What are the different kinds of couscous – and which is healthiest? Just as you'll find wholewheat and white pasta on supermarket shelves, there exists wholewheat couscous too. 'Wholewheat couscous is less processed and contains more micronutrients, so I'd recommend that people have it instead of white couscous if they can find it,' Hope says. It can be cooked and used in exactly the same way as normal couscous and tastes much the same too, as well as having the same texture. Giant pearl couscous is likely worse for your health, however. It's 'somewhere between really big couscous and really small pasta,' says Hope. For the health benefits 'I'd recommend you just stick with standard couscous, if you're looking to have one or the other'. The nutritional breakdown of standard couscous White couscous Per 100g serving: 112 calories 4g protein 1g fibre It's not all that bad for us – 'and variety is important too, for your gut and for the sake of making sure that you're satisfied with your diet,' says Trotman. 'But couscous is just not as healthy as real grains.' What to have instead of couscous Nutritionists like Hope and Trotman love real whole grains because they are high in fibre, high in protein, and minimally processed, making them brilliant for our guts and energy levels. The micronutrients in the many different kinds of whole grain also make them great for our health overall. All nutritional information is per 100g cooked. Amaranth 102 calories, 3.8g of protein, 2.1g of fibre Amaranth is the grain that's most visually similar to couscous. It's rich in an amino acid called lysine, 'which is good for your immune system,' says Trotman. It is slightly lower in protein than couscous, but is higher in fibre 'and is gluten-free too'. Soak and cook and add to soups, stews or salads. Quinoa 120 calories, 4.4g of protein, 2.8g of fibre It might be notoriously trickier to cook well than couscous, but quinoa has a higher payoff when it comes to protein, packing twice the punch for the same cooked weight in grams. What's more, 'quinoa is a complete source of protein, meaning that it contains all of the essential amino acids that you need to be healthy, whereas couscous doesn't,' says Trotman – which is rare for plant-based foods, making it all the more worth eating. Cook it, let it cool and serve with salad or roasted colourful veg. Buckwheat 118kcal, 4.3g protein, 2.1g fibre Like quinoa, buckwheat is rich in fibre, and it also contains flavonoids such as rutin, which 'has been shown to support heart health and circulation', says Trotman. Aside from that, it's also a rich source of fibre and protein. Add to soups or stews to pump up the nutrition or wash and simmer and add to salads. Bulgur wheat 151 calories, 5.6g of protein, 8.2g fibre Best known to us in the form of tabbouleh, bulgur wheat is easily cooked and as versatile as couscous, too. 'It's much more rich in both fibre and protein,' Trotman adds. Brown couscous 170 calories, 6g protein, 2g fibre Brown couscous is the one to have if you still need a couscous fix. It contains more protein and fibre per serving than white couscous, but also slightly more calories. Still, Trotman would recommend it over the white kind. Brown rice 133 calories, 3.3g of protein, 1.8g fibre Though brown rice 'doesn't have as much protein or as much fibre as other grains, it's very nutritionally dense,' Trotman says, containing 'a good amount of magnesium and some plant-based iron too'. She recommends it over couscous and certainly over white rice. Brown pasta 124 calories, 5g protein, 3g fibre Brown pasta is better than white, because it contains more fibre and more micronutrients than white, says Trotman. White pasta 158 calories, 5.8g protein, 2.2g fibre 'There isn't really much difference between white pasta and couscous nutritionally,' says Trotman. Pasta may be more satiating but is also easy to wolf down in large quantities when covered in a delicious sauce. 'It might not be the most nutritious, but it is also important not to deprive yourself of the foods you enjoy and eat a varied diet in general.' Healthy ways to eat couscous Couscous can still be a really healthy food to include in your diet, says Hope, though she recommends that you 'avoid cooking it in high-salt stock'. It's not something to be eaten every day, she believes, 'but there's no problem with having it regularly, especially in place of pasta or white rice, and variety is also really important when it comes to eating well'. Serve with a variety of vegetables to ramp up the fibre content (kale, broccoli and cauliflower are great sources) and try adding spices like paprika or cumin, and plenty of herbs or citrus zest in place of too much salt. Recipes
The Guardian
29-05-2025
- Health
- The Guardian
Moroccan chicken with spiced couscous from Clodagh McKenna
This impressive-looking dish from Irish chef, columnist and TV presenter Clodagh McKenna is surprisingly easy to pull together, making it perfect for an indulgent midweek meal or stress-free Sunday dinner. The Tesco Finest free-range chicken – full of flavour having been raised on a diet rich in corn – is doused in a smoked paprika marinade before cooking. Then it's served simply with spiced couscous made using stock from the chicken. Everything is finished off with harissa and a deliciously cooling mint dressing made with creamy Tesco Finest Greek yoghurt. Prep and cook 4 hrServes 4 For the chicken1 x 1.65kg Tesco Finest British cornfed free-range whole chicken 1 tsp ground cumin 1 tsp ground cinnamon ½ tsp ground coriander ½ tsp smoked paprika 1 lemon, zest and juice 2 tbsp Tesco Finest Sicilian extra virgin olive oil For the chicken stock from the carcass 1 chicken carcass 1 carrot, peeled and sliced 1 stick of celery, sliced 2 Tesco Finest echalion shallots, chopped Any fresh herbs For the couscous400g couscous ½ tsp cumin ½ tsp cinnamon ½ tsp coriander 1 x 400g can chickpeas, drained and rinsed 1 lemon, zest and juice 600ml hot chicken stock, made from the carcassHandful flat-leaf parsley, chopped For the mint yoghurt100ml Tesco Finest Greek yoghurt 1 tbsp fresh mint, finely chopped To serve Harissa paste Start by making the chicken marinade. Place all the spices in a small bowl along with the lemon juice, zest and 2 tablespoons of olive oil, and whisk together. Rub the marinade all over the chicken and leave to marinate for 1 hour in a fridge. Heat the oven to 180C (160C fan)/350F/gas 4 and roast the marinated chicken for 1½ hours. Once it's cooked, remove all the meat from the carcass, tear into pieces and place to one side. To make the stock, put the carcass, the chopped vegetables and herbs in a large saucepan. Add enough cold water to cover everything, and season with black pepper. Bring to the boil, reduce the heat, put on a lid and allow to simmer for 1 hour. Strain through a sieve. Pour the couscous grains into a bowl and stir in the spices, lemon juice and zest, and then add 600ml of hot chicken stock. Cover the bowl and leave for 15 minutes. Separate the grains using a fork and stir in the chickpeas and parsley. Season with sea salt and freshly ground black pepper. In a separate bowl mix together the yoghurt and fresh mint. To serve, pile the couscous on to a large plate, top with the torn chicken and finish with generous dollops of mint yoghurt and harissa. Shop the ingredients for this recipe on and discover how Tesco Finest can make your everyday taste better
Telegraph
26-05-2025
- Health
- Telegraph
Green couscous salad
Overview Prep time 5 mins Cook time 15 mins Calories 402 Serves 4 Ingredients 2 skinless chicken breast fillets 1 tbsp olive oil 1 tsp cumin 1 clove crushed garlic 1 red onion, sliced 200g broccoli 200g couscous 1 green pepper, chopped 1 can cannellini beans Bag of rocket Handful of mint 2 handfuls of dates 1/2 lemon 1 tbsp flaked almonds Method Step Cut 2 skinless chicken breast fillets into chunks and marinade for at least 30 minutes in 1 tbsp olive oil mixed with 1 tsp cumin and a crushed clove of garlic. Step Heat a frying pan over a medium heat and cook the marinaded chicken with a sliced red onion until the chicken is cooked through (no need for extra oil in the pan on top of the marinade). Step Meanwhile, steam 200g broccoli, cut into bite-sized pieces, and soak 200g couscous in just enough boiling water to cover. The couscous will quickly soften and absorb the water.
The Independent
19-05-2025
- General
- The Independent
Couscous gets the risotto treatment in this creamy springtime recipe
Classic risotto is made with starchy medium-grain Italian rice, such as Arborio or carnaroli. This 'risotto' uses pearl couscous (which actually is a pasta) and a simplified risotto cooking method to produce 'grains' with a rich, creamy consistency. In this recipe from our cookbook ' Milk Street 365: The All-Purpose Cookbook for Every Day of the Year,' the wheaty flavor of pearl couscous (sometimes called Israeli couscous or ptitim) is a perfect match for grassy, subtly sweet asparagus and the salty, nutty flavor of Parmesan cheese. When cooking the onion, take care to not let it brown. The assertive bittersweet flavor of caramelized onion will easily overwhelm the other flavors in the dish. Cook only until it softens, then add the garlic and cook until fragrant. Much as in a traditional risotto, white wine is used to deglaze the pan, balancing the richness with a hit of brightening acidity. Don't use especially thick nor super slender asparagus for this recipe. Choose average, pencil-sized spears so the pieces are perfectly tender when the couscous is done. Make sure to reserve the stalk and tip pieces separately; they're added at different times because they cook at slightly different rates. Serve with Parmesan and fresh flat-leaf parsley. Pearl Couscous 'Risotto' with Asparagus Start to finish: 30 minutes Servings: 4 Ingredients: 4 tablespoons (½ stick) salted butter, cut into 1-tablespoon pieces 1 medium yellow onion, chopped Kosher salt and ground black pepper 3 medium garlic cloves, thinly sliced 1 cup pearl couscous ⅓ cup dry white wine 1 pound asparagus, trimmed and cut on the diagonal into ½-inch pieces; reserve the stalks and tips separately 1 ounce Parmesan cheese, finely grated (½ cup), plus more to serve ½ cup lightly packed fresh flat-leaf parsley, finely chopped, plus more to serve Directions: In a 12-inch skillet over medium-high, melt 3 tablespoons of the butter. Add the onion and ½ teaspoon each salt and pepper, then cook, stirring, until it begins to soften, 3 to 5 minutes. Add the garlic and cook, stirring, until fragrant. Add the couscous and cook, stirring often, until it begins to brown. Pour in the wine and cook, stirring, until the pan is almost dry, about 1 minute. Add 3 cups water and ½ teaspoon salt, then cook, stirring occasionally, for 5 minutes. Stir in the asparagus stalks and cook, stirring, for 3 minutes, then stir in the asparagus tips. Continue to cook, stirring, until almost all the liquid has been absorbed and the asparagus is tender, about another 2 minutes. Off heat, add the Parmesan, parsley and remaining 1 tablespoon butter, then stir until the butter melts. Taste and season with salt and pepper. Serve sprinkled with additional Parmesan and parsley.
Associated Press
19-05-2025
- General
- Associated Press
Couscous gets the risotto treatment in this creamy springtime recipe
Classic risotto is made with starchy medium-grain Italian rice, such as Arborio or carnaroli. This 'risotto' uses pearl couscous (which actually is a pasta) and a simplified risotto cooking method to produce 'grains' with a rich, creamy consistency. In this recipe from our cookbook ' Milk Street 365: The All-Purpose Cookbook for Every Day of the Year,' the wheaty flavor of pearl couscous (sometimes called Israeli couscous or ptitim) is a perfect match for grassy, subtly sweet asparagus and the salty, nutty flavor of Parmesan cheese. When cooking the onion, take care to not let it brown. The assertive bittersweet flavor of caramelized onion will easily overwhelm the other flavors in the dish. Cook only until it softens, then add the garlic and cook until fragrant. Much as in a traditional risotto, white wine is used to deglaze the pan, balancing the richness with a hit of brightening acidity. Don't use especially thick nor super slender asparagus for this recipe. Choose average, pencil-sized spears so the pieces are perfectly tender when the couscous is done. Make sure to reserve the stalk and tip pieces separately; they're added at different times because they cook at slightly different rates. Serve with Parmesan and fresh flat-leaf parsley. Pearl Couscous 'Risotto' with Asparagus Start to finish: 30 minutes Servings: 4 Ingredients: 4 tablespoons (½ stick) salted butter, cut into 1-tablespoon pieces 1 medium yellow onion, chopped Kosher salt and ground black pepper 3 medium garlic cloves, thinly sliced 1 cup pearl couscous ⅓ cup dry white wine 1 pound asparagus, trimmed and cut on the diagonal into ½-inch pieces; reserve the stalks and tips separately 1 ounce Parmesan cheese, finely grated (½ cup), plus more to serve ½ cup lightly packed fresh flat-leaf parsley, finely chopped, plus more to serve Directions: In a 12-inch skillet over medium-high, melt 3 tablespoons of the butter. Add the onion and ½ teaspoon each salt and pepper, then cook, stirring, until it begins to soften, 3 to 5 minutes. Add the garlic and cook, stirring, until fragrant. Add the couscous and cook, stirring often, until it begins to brown. Pour in the wine and cook, stirring, until the pan is almost dry, about 1 minute. Add 3 cups water and ½ teaspoon salt, then cook, stirring occasionally, for 5 minutes. Stir in the asparagus stalks and cook, stirring, for 3 minutes, then stir in the asparagus tips. Continue to cook, stirring, until almost all the liquid has been absorbed and the asparagus is tender, about another 2 minutes. Off heat, add the Parmesan, parsley and remaining 1 tablespoon butter, then stir until the butter melts. Taste and season with salt and pepper. Serve sprinkled with additional Parmesan and parsley. EDITOR'S NOTE: For more recipes, go to Christopher Kimball's Milk Street at
