Couscous (Dry) – A Nutritional Overview
Couscous is a versatile and nutritious grain, often used as a side dish or base for a variety of meals. It has a light, fluffy texture when cooked and is known for its ability to absorb flavors from sauces, seasonings, and vegetables. Made from semolina wheat, couscous is an excellent source of carbohydrates and provides a modest amount of protein and essential nutrients, making it a well-rounded addition to many recipes.
Here’s a detailed look at the nutritional profile of dry couscous:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 376.0 kcal |
| Protein | 12.76 g |
| Total Fat | 0.64 g |
| Saturated Fat | 0.117 g |
| Carbohydrates | 77.43 g |
| Fiber | 5.0 g |
| Sugars | 0.0 g |
| Calcium | 24.0 mg |
| Iron | 1.08 mg |
| Magnesium | 44.0 mg |
| Phosphorus | 170.0 mg |
| Potassium | 166.0 mg |
| Sodium | 10.0 mg |
| Zinc | 0.83 mg |
| Copper | 0.247 mcg |
| Manganese | 0.78 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.163 mg |
| Riboflavin (B2) | 0.078 mg |
| Niacin (B3) | 3.49 mg |
| Vitamin B6 | 0.11 mg |
| Folate (B9) | 20.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Couscous is made from wheat, which contains gluten. As such, it is not suitable for individuals with celiac disease or gluten sensitivity. Those with wheat allergies should avoid couscous or seek out gluten-free alternatives.
Dietary Preferences
Couscous is generally a good option for vegetarians and vegans. However, it is important to note that it is a wheat-based product and thus not suitable for those following gluten-free or low-gluten diets. Additionally, couscous is a low-fat food, making it a good choice for individuals looking to manage their fat intake.
Culinary Tips and Advice
- Cooking Couscous: To prepare couscous, simply combine the dry grains with boiling water or broth and let it steam for about 5 minutes. Fluff with a fork to separate the grains. You can also toast couscous lightly in a dry pan before cooking for an extra layer of flavor.
- Pairing Ideas: Couscous pairs wonderfully with a wide range of dishes, including Mediterranean salads, roasted vegetables, or grilled meats. It can also serve as a side dish with curries or stews, soaking up flavorful sauces.
- Storage: Dry couscous should be stored in an airtight container in a cool, dry place. Cooked couscous can be stored in the refrigerator for up to 3-4 days, and it can also be frozen for longer storage.
Conclusion
Couscous is a fantastic pantry staple, offering a quick and easy way to add texture and nutrients to your meals. Whether as a base for roasted vegetables, a component of a hearty salad, or a side dish with your favorite protein, couscous is a versatile ingredient. With its mild flavor, couscous takes on the flavors of any dish it accompanies, making it an adaptable and nutritious choice for a variety of recipes.
