They are many healthy ingredients out there that help in weight loss. One among is Couscous which is a kind of North African semolina. It’s basically made with crushed durum wheat. The food prepared with couscous is famous all over the world. There are many ways of preparing it either by steaming it or cooking it with the required spices. Its mainly of three types such as Lebanese, Israel, and Moroccan. The most readily available of three types is Moroccan which is the tiniest of all. Talking about Israel couscous is a little bigger in size just like peppercorns. They take a longer time to cook and are chewy in texture. Lebanese takes the longest time to cook of three and its largest. It’s easily available in any grocery store. Couscous is good for weight loss and manages appetite effectively
Nutritional value of couscous per serving
- Energy: 176k.calories
- Fat: 0 grams
- Sodium : 8mg
- Carbohydrates: 36 grams
- Fiber: 2 grams
- Proteins: 6 grams
- Sugars: 0 grams
Let’s talk about the benefits of couscous regarding health
1. Helps in weight loss
Grains help in weight loss as they take a longer time to digest. Due to this, it helps in reducing appetite and hunger pangs for longer periods of time. Couscous has fewer calories when compared with rice or quinoa. 1 cup of couscous nearly contains about 200 calories. Its ideal to be added to the weight loss routine. It’s rich in proteins and fiber which helps to keep full for long.
2. It’s rich in selenium
1 cup of couscous helps to meet 60% of the daily requirements. It’s rich in selenium. Selenium helps to repair damaged cells in the body and decreases inflammation too as it has antioxidant properties in it. The role of selenium doesn’t end here as it maintains the health of thyroid hormone too. It helps In the healthy production of thyroid hormones and maintains the health of the thyroid gland too. Selenium is good for the heart too.
3. Helps to maintain healthy blood sugar levels
The presence of fiber and proteins in couscous helps to maintain blood sugar levels. It’s very important to maintain levels as rising and falling in sugar levels will leave a person feeling lethargic and frequent hunger pangs after completion of meals too. The person will be at risk if blood sugar levels are high. Couscous if consumed after meals help to monitor blood sugar levels and maintain their steady levels. Read also How to Quit Sugar And Foods Substitute For Sugar
4. Good source of plant proteins
For vegetarians, it’s very important to meet the protein demands as they have a very limited source to obtain. But couscous could be good news for vegetarians and vegans too as it contains a great source of plant-based proteins in it. But they should not make couscous an ideal source as amino acids are present in different sources of proteins. When plant-based proteins have consumed the risk of cancer, stroke, and heart diseases can be greatly prevented.
5. Good to maintain a healthy immune system
As we know couscous is a great source of selenium which helps to boost the healthy immune system. The antioxidants present in it helps to reduce oxidative stress in the body. Moreover, deficiency of it can harm the immune system or it becomes weak. Vitamin C and E in selenium help to regenerate the functioning of the immune system.
Couscous how much water to be added While Cooking
Couscous to water ratio is very simple if we know the exact ratio of how much water is added. For cooking, couscous adds one-fourth of the liquid to one cup of couscous. The liquid can be either water or any broth such as vegetable or chicken. When water comes to a boil add in salt and then add in the couscous mixture. For smooth consistency butter or oil can be added to it. Read also Drinking-Water To Lose Belly Fat Naturally
Couscous vs rice carbs
Whether any grain carbs are present in them. They can be present in higher or lower amounts. White and brown rice has a total of 45 grams in 1 cup of serving. But when whole grain couscous is consumed it gives about 49 grams of carbs and regular couscous gives 37 grams of carbohydrates. Read also: How Psyllium Husk Will Help You Lose Weight
Healthy couscous recipes for weight loss
Couscous is a versatile grain as it can be enjoyed with combinations such as chicken, roasted vegetables, salmon, or even salad.
1. Couscous recipe with chicken
This combination is great as it has a balanced combination of carbs and proteins in it. This recipe is great to be eaten during lunch or dinner time. Chicken is an excellent source of protein and helps to feel full for longer periods of time. Apart from proteins it also contains other vitamins and minerals in it. Couscous is good for weight loss and manages appetite effectively.
How to prepare couscous and chicken recipe
- Take 30 to 40 grams of couscous in a pan and dry roast it for 5 minutes.
- In a pan add 2 tablespoons of oil. Then add chopped onions and tomatoes to it.
- Add the required spices and then add chicken to it. Add some water till the chicken is well cooked.
- Cook until turns dry. Then add half a cup of water to a pan.
- Then add the dry roasted couscous to it and cook until it becomes flaky.
- Finish off with coriander and green chilies on top.
- Enjoy while hot.
2. Couscous recipe with roasted vegetable
Couscous with roasted vegetables becomes very filling as the fiber content increases for the dish. Veggies help to meet the fiber requirement and are also rich in vitamins and minerals. It can be enjoyed during lunch or dinner.
How to prepare couscous and roasted vegetable recipe
- Take couscous about the size of one serving which can be 30 to 40 grams.
- Wash well and add some water to soak it. Soaking helps to reduce the cooking time of couscous.
- In a pan add some oil along with half onion in chopped form.
- Then add flavoring spices and add in chopped coriander leaves to it.
- Then add some water and when the water boils add soaked couscous to it.
- Allow couscous to completely cook and serve out in the dish.
Roasted vegetables
- Take veggies of choice such as carrots, beans, and cabbage along with sweet potato.
- Steam them till they become soft enough.
- Then in a pan add half a teaspoon of oil in order to roast them nicely. Do not cook for a longer time as its nutrient becomes diminished.
- Eat along with prepared couscous.
3. Couscous with a salmon recipe
Couscous and salmon recipe goes excellent because of their unique flavor combination. Salmon is rich in proteins and very low in saturated fats. It’s also the best source of vitamin B12. This recipe is good for heart patients as salmon is low in saturated fats and heart-healthy too. Couscous is good for weight loss and manages appetite effectively. Read also: Eating A Salad Everyday: Will I Lose Weight
How to prepare couscous with a salmon recipe
- Take 50 grams of salmon in a bowl. Then add in ginger garlic paste along with other required spices.
- Add in lemon juice also to enhance the flavor of the salmon.
- Then add in a tablespoon of oil and add salmon pieces. Cook it completely and remove it to a bowl.
- In another pan add couscous and dry roast it on low flame for 10 minutes.
- Now add some oil and add onions and tomatoes to it.
- When they become cooked add vegetable broth
- according to couscous.
- Add dry roasted couscous to the boiling water.
- Allow it to cook completely and squeeze down the juice of a lemon into it.
- Finally, add in the roasted salmon pieces and switch off the flame.
- Garnish with mint and coriander leaves.
4. Couscous Greek salad recipe
Greek salad has a combination of different lettuce such as icebergs and rockets. It also contains different types of other green leafy vegetables. This salad recipe is rich in fiber, calcium, and protein along with healthy carbs in it. The presence of olive oil in it makes the addition of healthy fats in it.
How to prepare couscous Greek salad recipe
- For salad preparation in a bowl add iceberg and rocket lettuce.
- Then add in chopped spring onions along with washed dill leaves which add excellent flavor to the salad.
- Then add chopped baby tomatoes along with chopped cucumber to the salad.
- Then add chopped olives along with diced feta cheese to it.
- Mix everything and salad preparation is ready.
- Then dry roast couscous in a pan and keep aside.
- Also, soak couscous for about 2 to 3 hours until it becomes soft.
- In a vessel adds some water and allow water to boil.
- When water boils keep a strainer and add the dry roasted and soaked couscous to it.
- Allow it t steam for 10 to 15 minutes until couscous becomes completely soft.
- Add the steamed couscous to the salad prepared and enjoy hot or cold.
5. Pearl couscous and cabbage recipe
Pearl couscous is also known as Israeli couscous. It’s like tiny pasts that take very less time to cook. It has a chewy texture. It can be taken as a main dish or either side dish along with the main meal. Pearl couscous has gluten in it so those who are allergic to gluten should avoid trying this recipe. Couscous is good for weight loss and manages appetite effectively. Read also: Black beans Nutritional Facts & Health Benefits
How to prepare pearl couscous recipe
- In a pan add a tablespoon of oil and some zeera for seasoning.
- Then add in curry leaves along with chopped green chilies.
- Sauté well and add the required salt and turmeric.
- Then add in chopped cabbage and stir well so that it shrinks slightly.
- Sauté well and add one and a half cups of chicken stock to it.
- Vegetarians can add vegetable stock to it.
- Allow the stock to boil then add couscous to it.
- Cook till it becomes soft and well cooked.
- Finish it off with lemon juice and chopped coriander leaves.
- For more additional flavors grated cheese can be added on top.
- To make the dish complete the side salmon cakes or sauteed mushrooms can also be served.
6. Chickpeas and raisins recipe with Moroccan couscous
Chickpeas are a great source of proteins and very filling to the stomach. It’s great to be included in the weight loss journey. Raisins on other hand add a sweet taste to the dish and help to overcome anemic conditions. This dish has unique combinations to try on as different flavors are infused in it.
How to prepare chickpeas and raisins recipe with Moroccan couscous
- In a baking tray add veggies such as bell peppers, zucchini, and yam.
- Drizzle some olive oil onto it and bake for 5 to 7 minutes. Make sure that the crunch of veggies should be maintained.
- In another vessel add in soaked chickpeas which have been soaked for an overnight period. Pressure cook it for 5 whistles until it becomes soft. Keep aside.
- Then in a pan add one and a half tablespoons of olive oil to it.
- Then add in chopped garlic, cumin seeds, and coriander along with a stick of cinnamon.
- Allow to flavor them and add raisins to them.
- Allow them to swell up and add boiled chickpeas to it.
- Add the remaining required spices and cook along with chickpeas in order to add the flavor.
- Then add Moroccan couscous to it.
- Then add thin coconut milk to the mixture. The quantity of it should be higher than couscous added.
- Cook till it becomes soft and sprinkles lemon juice when it gets finished.
- Chopped coriander leaves can be added on top.
- Couscous is good for weight loss and manages appetite effectively.
Though couscous has many benefits there are some rules to be followed before consuming it. Couscous is high in gluten therefore people with gluten intolerance should avoid consuming it. High sugar levels should avoid couscous as it can raise blood sugar levels, since its high in carbs. It has to be combined with other sources to manage effectively. Couscous is good for weight loss and manages appetite effectively
The information based here is for general purposes only. It’s not expert advice. While following anything mentioned here seek a health professional for the best guidance and advice.
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