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Couscous is a vegetable food based on cereals typical of Northern Africa and of the province of Trapani, in Sicily.
Today it is an integral part of the gastronomic culture of many other countries such as France, which in the past centuries long colonized a large part of the south-western coast of the Mediterranean Sea.
Did you know that ...
Curiously, precisely because of the importance that the French language has played - and still covers - in the north and northwest of Africa, the "globalized" noun of this food is couscous - also spelled "cus cus", " cous cous ", " couscous ", " cùscusu "and" kùskusu "- while locally it is referred to by the name of" seksu "- Berber phonetics. Other synonyms of couscous, which often indicate real preparations rather than the only raw material, are: "cascà", "tabulé", "mestuf".
Obtained from the shredding of durum wheat seeds (Family Poaceae or Graminacee, Genus Triticum and durum species), couscous has an irregular shape and a finer grain size than bulgur, but coarser than polenta. Color, aroma, taste and flavor are perfectly reminiscent of those of peeled grains, that is, of bran removed.
Did you know that ...
Despite the fact that most of the couscous sold is refined, to satisfy the demand and the commercial trend, today the market also offers different types of whole couscous.
Couscous belongs to the III fundamental group of foods - cereals, potatoes and derivatives. It consists mainly of starch but also brings good amounts of dietary fiber; the levels of certain vitamins - especially water-soluble in group B - and some minerals are not negligible. WARNING! Couscous contains gluten, therefore it is not suitable for celiac disease. It has no contraindication for healthy subjects.
Couscous is a very caloric food and has a mainly energetic function. However, it should not be forgotten that the nutritional tables refer to raw food - unless otherwise specified. Since during cooking it absorbs a percentage of water equal to twice its weight, the boiled couscous has a nutritional density equal to about 1/3 of the initial one.
Couscous is a very versatile ingredient used especially for recipes of single dishes and first courses.
Nutritional Properties
Nutritional properties of couscous
Couscous belongs to the third fundamental group of foods - foods rich in starch, fibers and certain minerals and vitamins - especially water-soluble.
Raw couscous has a high energy intake (376 kcal / 100 g of edible portion), which however is reduced to 1/3 with cooking, thanks to the absorption of water which triples its weight and volume. Calories are mainly supplied by carbohydrates, followed by proteins and finally by lipids. The carbohydrates have mainly a complex structure and are made from the durum wheat starch; the steam pre-cooking used in the production phase determines a partial hydrolysis which however does not significantly affect the nutritional profile. Peptides have a medium biological value, ie they do not bring all the essential amino acids to the human protein model; the limiting amino acid is lysine.
Did you know that ...
To compensate for the biological value of wheat it is sufficient to combine them, or alternate, foods of animal origin - eggs, milk, cheese, meat, offal, fishery products - or even just legumes - for example beans - or other specific grains.
Lipids are mainly composed of fatty acids, with the respective prevalence of unsaturated chains on saturated ones.
Couscous contains fibers, even soluble but above all insoluble; instead it is cholesterol free. It provides gluten but not lactose and histamine; it does not act as a liberator. Contains limited amounts of purines and phenylalanine amino acid.
As for the vitamins, the couscous provides good levels of niacin (vit PP), thiamine (vit B1), pyridoxine (vit B6) and riboflavin (vit B2). With regard to mineral salts, couscous is rich in phosphorus and contains significant but not high levels of iron - although not very bioavailable - zinc and potassium.
| Nutritious | Quantity' |
| water | 8.56 g |
| Protein | 12.7 g |
| Lipids | 0.64 g |
| Saturated fatty acids | 0.12 g |
| Monounsaturated Fatty Acids | 0.09 g |
| Polyunsaturated Fatty Acids | 0.25 g |
| Cholesterol | 0.0 mg |
| TOT Carbohydrates | 77.43 g |
| Starch / Glycogen | 0.0 g |
| Soluble Sugar | 0.0 g |
| Food fiber | 5.0 g |
| Soluble | 0.0 g |
| Insoluble | 0.0 g |
| Power | 376.0 kcal |
| Sodium | 10.0 mg |
| Potassium | 166.0 mg |
| Iron | 1.08 mg |
| Football | 24.0 mg |
| Phosphorus | 170.0 mg |
| Magnesium | 17.0 mg |
| Zinc | 0.83 mg |
| Copper | - mg |
| Selenium | - mcg |
| Thiamine or vitamin B1 | 0.16 mg |
| Riboflavin or vitamin B2 | 0.08 mg |
| Niacin or vitamin PP | 3.49 mg |
| Vitamin B6 | 0.11 mg |
| folate | 20.0 mcg |
| Vitamin B12 | - mcg |
| Vitamin C or Ascorbic Acid | 0.0 mg |
| Vitamin A or RAE | - mcg |
| Vitamin D | - IU |
| Vitamin K | - mcg |
| Vitamin E or Alpha Tocopherol | - mg |
Diet
Couscous in the diet
Couscous is suitable for most diets intended for healthy people.
Having a non-negligible energy density, especially in the case of severe overweight, it must be taken in the right portions and with a suitable consumption frequency. It is therefore substantially a caloric product, which provides carbohydrates in complex form useful for supporting the energy demand of all tissues.
Did you know that ...
Caloric is not synonymous with high calorie, which means that the energy supplied by couscous is easily contextualizable in any type of diet, even slimming; just adjust the portion. Let's not forget that all dry cereals or their derivatives, once cooked, absorb from 100 to 300% of their weight in water, doubling, tripling or even quadrupling in volume.
Since calories are derived mainly from carbohydrates, the same recommendations on portion size and frequency of consumption apply in case of type 2 diabetes mellitus and hypertriglyceridemia - which undoubtedly benefit from a moderate glycemic load. There are no noteworthy implications for hypercholesterolemia and primary arterial hypertension, except in the presence of obesity - see above.
Couscous is not a primary source of protein, due to the medium biological value that characterizes its peptides. However, this can be compensated by alternating consumption with foods of animal origin - eggs, milk, cheese, meat, offal, fishery products - or vegetables but rich in lysine - legumes like beans and soy, amaranth, oats, certain algae etc. .
The contribution of couscous fibers is discreet; insoluble ones prevail, but a modest quantity of soluble molecules is present. The fibers have various nutritional functions; the first concerns an improvement in the stimulus of gastric fullness, the second concerns the modulation of intestinal absorption - moderation of insulin glycemic surge, reduction of fat absorption and reabsorption of bile juices - the third is prevention / therapy against constipation or constipation - due to softening and volumetric increase in stool, and possible increase in intestinal peristalsis (depending on the type of fiber) - and the last consists in the prebiotic function - nourishes the physiological intestinal bacterial flora. Recall that constipation or constipation can be related to other discomforts including: hemorrhoids, anal fissures, anal prolapse, diverticulosis, diverticulitis, some forms of colorectal cancer.
Couscous lends itself to the diet due to lactose and histamine intolerance; it is instead contraindicated in celiac disease and in wheat protein allergy. Does not negatively impact the diet against hyperuricemia; is among the foods granted in the case of phenylketonuria.
Couscous is a discrete source of various B vitamins, which are very important coenzymatic factors for cellular metabolism and therefore for the functioning of various tissues. With regard to minerals instead, the only concentration to significantly affect the nutritional balance is that of phosphorus-mineral necessary for bones, cell membranes, nervous tissue, etc. On the other hand, this mineral is well present in most foods, which is why couscous cannot be considered a primary source.
Couscous lends itself to vegetarian and vegan diets, but not raw food. It is also free from contraindications in religious diet.
The average portion of dried couscous is 80-90 g (about 300-338 kcal).
Kitchen
How to cook couscous?
Couscous is not difficult to cook, but it must be borne in mind that both the cooking times and the proportions with the necessary water can change considerably from one brand to another. This depends above all on two factors: the first is granulometry, the second the entity of industrial precooking. It is therefore essential to consult the specific label and possibly correct the procedure based on personal tastes.
Did you know that ...
Many complain about the bad results of couscous based recipes because they do not take into consideration the water supply of the condiments. For example, tomato sauce tends to excessively soak this food making it "soggy" and apparently "overcooked" - similar to polenta or semolina.
It could be said that couscous is more likely to be accompanied by small whole vegetables or cut into pieces, not passed or liquefied.
Couscous-based recipes are truly countless; it has a number of gastronomic combinations comparable to that of pasta and rice. We could however summarize them as follows:
- Prepare the accompanying ingredients, such as sauteed vegetables, stewed fish, grilled meat, etc .; if they release a lot of water, keep it to one side - remember to dress it just enough, without exaggerating or running low
- You can use fresh aromatic herbs, dried and various kinds of spices - saffron, chilli, star anise, oregano, rosemary, sage, cumin, fennel seeds, garlic etc.
- Separately, toast the couscous in a saucepan with a small amount of dressing grease - for example extra virgin olive oil or butter (10-20 g per head)
- Calculate how much water or broth you need to use for cooking and rehydrating the couscous, recovering any liquids placed on one side, and bring everything to a boil in another saucepan, correcting salt
- As soon as the water reaches temperature, add it to the couscous in a bowl or bowl; then cover with plastic wrap and leave to rest for at least 2 minutes - the time required for total absorption
- Shell the couscous with a fork, add the seasoning and possibly a little oil or butter; to serve.
Watch the video of Alice, our personal cooker, in which she will show you the recipe of "Cous cous with vegetables and yogurt sauce".
Cous Cous with Vegetables and Yogurt Sauce
X Problems with video playback? Reload from YouTube Go to Video Page Go to Video Recipes Section Watch the video on youtubeThe recipe for "sweet Cous cous with fruit and soy yogurt" is also excellent, a real delight not only for the palate but also for the eyes.
Other recipes that may interest you are:
- Fake Cous Cous Rabbit and Vegetables - Recipe for Easter
- Cold Cous Cous Salad
How to eat couscous?
In the Maghreb - far west of northern Africa - couscous is consumed mainly at dinner, seasoned with "harissa", respecting the nomad traditions of the peoples of origin. In Morocco, however, it has always been a favorite at lunchtime.
Did you know that ...
Harissa is a spicy sauce made with fresh, cooked and pure peppers, flavored with garlic and other spices.
In Islamic territories, couscous is also the subject of a precise religious-social ritual with a very strict and strict behavioral label; in the Mohammedan doctrine it is allowed to eat it mainly in the context of family meals or in any case "intimate": <
To the North African spouses, at the end of the meal, is offered the "couscous of the permit" as an endorsement for the wedding night; they, in keeping with tradition, will always keep a part for the poor.
In conjunction with the birth of a child, some set a table with all the most energetic dishes, among which also the couscous, in order to favor the recovery of strength and favor the milky whipping.
Production
Notes on couscous production
Couscous is a food based on durum wheat seeds, peeled, steamed, dried, ground and sieved; however, this was not always the case.
Over the centuries, in fact, the preparation of couscous has undergone numerous changes. At first it was obtained by crushing, processing by hand, sieve and drying of non- decorticated wheat - therefore basically integral, although it cannot be excluded that a part of the fibrous coating was eliminated with a sieve. Furthermore it was not precooked and required a longer cooking time than today. Currently, however, production standards require both the refining of the grain of origin and the precooking of the seed.
Some also hypothesize that, originally, the process was different; for logic and practicality, the grinding took place after drying the raw seed and was followed by a long manipulation, but did not depend on any heat treatment.
