Certainly, I’d be happy to provide you with a detailed recipe for Spiced Wholewheat Couscous with Sweet Potato and Pistachios.
Spiced Wholewheat Couscous with Sweet Potato and Pistachios:
History:
Couscous is a traditional North African dish, believed to have originated in the Maghreb region. It is made from crushed and steamed wheat granules. The combination of sweet potatoes and pistachios is a fusion of Middle Eastern and Mediterranean flavors, adding a delightful twist to this classic dish.
Components:
- 1 cup wholewheat couscous
- 2 cups diced sweet potatoes
- 1/2 cup shelled pistachios
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (adjust to taste)
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh cilantro or parsley for garnish
Steps to Prepare:
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Prepare the Sweet Potatoes:
- Preheat your oven to 400°F (200°C).
- Toss the diced sweet potatoes with 1 tablespoon of olive oil, cumin, coriander, smoked paprika, cayenne pepper, salt, and pepper in a bowl until they are evenly coated.
- Spread the sweet potatoes on a baking sheet and roast them in the preheated oven for about 20-25 minutes or until they are tender and slightly caramelized. Set aside.
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Cook the Couscous:
- While the sweet potatoes are roasting, bring 1 1/4 cups of water to a boil in a saucepan.
- Remove the saucepan from the heat, add the couscous, cover with a lid, and let it sit for 5 minutes.
- Fluff the couscous with a fork to separate the grains.
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Toast the Pistachios:
- In a dry skillet, toast the pistachios over medium heat until they are lightly browned and fragrant. This should take about 2-3 minutes. Remove them from the skillet and chop them roughly.
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Saute the Onions and Garlic:
- In the same skillet, heat the remaining olive oil over medium heat.
- Add the chopped red onion and garlic and sauté for 2-3 minutes until they become translucent.
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Combine Everything:
- In a large mixing bowl, combine the cooked couscous, roasted sweet potatoes, sautéed onions and garlic, and toasted pistachios.
- Toss everything together gently.
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Garnish and Serve:
- Garnish the dish with fresh cilantro or parsley for a burst of freshness.
- Serve the Spiced Wholewheat Couscous with Sweet Potato and Pistachios as a flavorful and nutritious side dish or as a main course.
Preparation Time:
- The total preparation time for this dish is approximately 45-50 minutes, including the roasting of sweet potatoes and other steps.
Enjoy your delicious Spiced Wholewheat Couscous with Sweet Potato and Pistachios, a delightful blend of flavors and textures!
Certainly, here are the nutrition facts and health information for Spiced Wholewheat Couscous with Sweet Potato and Pistachios:
Nutrition Facts (Per Serving):
- Calories: Approximately 350-400 calories per serving (1 cup).
- Protein: Around 8-10 grams per serving.
- Carbohydrates: Approximately 60-65 grams per serving.
- Dietary Fiber: About 8-10 grams per serving.
- Total Fat: Around 10-12 grams per serving.
- Saturated Fat: Approximately 1-2 grams per serving.
- Monounsaturated Fat: About 6-7 grams per serving (mostly from olive oil).
- Polyunsaturated Fat: Around 2 grams per serving (from pistachios).
- Cholesterol: This dish is typically cholesterol-free.
- Sodium: Varies based on added salt, but can be kept low with minimal salt.
- Potassium: Provides a good source of potassium from sweet potatoes and pistachios.
- Vitamins: Rich in vitamins A and C from sweet potatoes, and B vitamins from couscous.
- Minerals: Good source of manganese, magnesium, and iron.
- Antioxidants: The dish contains antioxidants from sweet potatoes and pistachios.
Health Information:
- Fiber: The high fiber content in this dish, mainly from wholewheat couscous and sweet potatoes, supports digestive health and helps maintain steady blood sugar levels.
- Protein: Provides a moderate amount of protein, making it suitable as a vegetarian or vegan main course.
- Good Fats: The monounsaturated fats from olive oil and polyunsaturated fats from pistachios are heart-healthy fats that can help reduce the risk of heart disease.
- Vitamins and Minerals: This dish is rich in vitamins A and C, which are essential for skin health and immunity. It also contains important minerals like manganese and magnesium.
- Low Cholesterol: Since it’s plant-based, this recipe is naturally low in cholesterol.
- Low Sodium: You can control the sodium content by adjusting the amount of salt used during preparation.
- Nutrient Diversity: The combination of ingredients offers a variety of nutrients, making it a well-rounded and nutritious meal option.
- Antioxidants: Sweet potatoes and pistachios contain antioxidants that help protect cells from damage and reduce inflammation.
It’s important to note that the actual nutrition content may vary slightly depending on the specific brands of ingredients used and serving sizes. However, this dish is generally a healthy choice, especially when prepared with minimal added salt and healthy cooking methods.
