Couscous 101- free kitchen insight just for you

Did you know that couscous, a steamed semolina meal, is a classic Berber delicacy from North Africa?

• Traditionally, it is eaten with a meat or vegetable stew that is spooned over the top of it. One of the earliest documented references to couscous comes from an anonymous North African cookbook titled “The Cookbook of the Maghreb and Al-Andalus” that was published in the 13th century. This cookbook included a recipe for couscous that was “known all over the globe.”
• In Moroccan couscous, the semolina is ground into very fine grains that are roughly three times the size of cornmeal grains. This kind of food may be prepared quite rapidly.
• This is Israeli couscous, and the semolina pellets are roughly the size of peppercorns; hence, the cooking time will be much longer. Typically, this kind is prepared by steaming it using the time-honoured technique of slow cooking or by stirring it into risotto the way one would mix rice.
• The starchy pellets of Lebanese couscous are about the size of tiny peas and are much bigger than those of Israeli couscous.
• In North African culture, the preparation of couscous during a celebration such as a home warming or a festival is said to bring good fortune, blessings, and an abundance of food.

Couscous nutrition values and health benefits

1. Couscous has a substantial amount of selenium, which is a nutrient that is present in high proportions. More than 60 percent of the iron that is necessary for daily consumption may be found in only one cup (157 g) of couscous.
2. Selenium is an essential mineral that has been linked to a broad variety of positive health effects. It is an effective antioxidant that promotes the repair of damaged cells and helps bring about a decrease in overall inflammation throughout the body. Additionally, it may have an effect on the state of the thyroid gland. Because it shields the gland from damage and contributes to the production of thyroid hormones, it is a necessary component for the proper operation of the thyroid gland.
3. In example, a number of studies have shown a connection between insufficient levels of selenium and an elevated probability of developing prostate cancer. In addition, research has indicated that smokers who maintain a healthy intake of selenium in addition to vitamins C and E have a reduced risk of getting lung cancer.
4. You may attribute between 16 and 20 percent of your entire body weight to protein, which is made up of amino acids. Amino acids have a role in almost every metabolic process that takes place in your body, and this includes the reproduction process. As a consequence of this, it is important to consume protein on a consistent basis, whether it comes from animal or plant sources.
5. Couscous has 6 g of plant-based protein per cup (157 g), making it an excellent source of protein for vegetarians and other vegetarian-friendly diets. Keep in mind that animal protein is a source of complete protein since it contains all of the essential amino acids that your body is unable to produce on its own and hence relies on animal sources.
6. Plant-based proteins, in contrast to animal proteins, do not contain adequate amounts of all of the essential amino acids in the proportions necessary. If a plant-based protein source does not include soy, quinoa, or one of a small number of other kinds of plant-based protein, then we consider that source to be incomplete.
7. The kernel of durum wheat Semolina flour, which is made from ground wheat, is the primary ingredient in pasta. It is considered to have a substantial amount of gluten in its composition. Because it is made from semolina flour, couscous contains gluten. This means that those who are gluten intolerant should avoid eating it. As a direct consequence of this, it is not suitable for consumption by anyone who is gluten sensitive or allergic.
8. Even while couscous only has a small amount of protein, which might potentially aid lower blood sugar levels, it still has a large amount of carbs. Meals ranging from moderately to highly carbohydrate-dense should be consumed with care by those whose blood sugar levels are already elevated or who have diabetes. It is probable that these meals will cause a spike in blood sugar levels, which may lead to a variety of adverse effects on one’s health. Consuming couscous with other sources of protein or meals that are rich in soluble fibre is a fantastic way to keep your blood sugar level in a healthy range.
9. In spite of the fact that it does include some dietary fibre, potassium, and other nutrients, couscous is not considered to be a very healthy food. Prebiotics are phytonutrients that are found in foods like whole grains and wheat. They help enhance digestion and the health of the gut lining overall.
10. On the other hand, whole grains like quinoa, brown rice, and oats are superior in terms of their nutritional value as sources of fibre to couscous. Studies have shown that eating foods that are high in potassium may help improve blood flow and lower the risk of having a stroke. This benefit can be attained by dietary intake.

100g of steam couscous has 112 calories(468kj), 3.8g protein, 0.2g fat, and 23g carbs including 1.4g fibre.

How to store couscous and how to buy them

• The use of couscous has increased over the last few years, and as a result, you should have no trouble locating it at any of the larger supermarkets that are available today. Because couscous is often available in large amounts in the rice and/or grains area of a grocery store, that should be the first place that shoppers go when they enter the store.
• If you are unsuccessful in finding couscous in this area, look at the part of the store that specialises in international cuisine. Depending on the retailer, couscous may also be available in other aisles, such as the rice or pasta aisles. Some supermarkets include goods from a variety of other cuisines in the same section of the store. Additionally, it may be accessed via the internet.
• As can be seen, couscous is somewhat similar to other grains such as rice or quinoa, and maintaining its freshness is not a particularly challenging endeavour. The single most important thing to bear in mind is to maintain as much dryness in this durum wheat product as is humanly possible. If it comes into contact with moisture, it will almost certainly begin to grow mould within a few days of being subjected to the moisture once it has been contaminated.
• The temperature of the storage facility is another factor to take into account. If at all possible, you should not store couscous near the stove or in any other location where it has the potential to rapidly get hot. It is okay to have a pantry or a cabinet in the kitchen in the vast majority of circumstances.
• After you have removed the product from its original packaging, which cannot be resealed after it has been opened, you may want to consider transferring the leftovers to an airtight container or a freezer bag. By using this method, you will be able to shield the grains from any moisture that may be present as well as any pantry pests that could seek to get access to them. If you don’t want to transfer the couscous to a new container, you may at the very least use an adhesive sealant clip to keep the contents of the bag within. Even if it has several flaws, it should be sufficient for the time being.
• Similar to dried spaghetti, couscous may be kept for an extended period of time even after the package has been opened. To ensure that you get the most out of it, you should be sure to follow the guidelines for storage that were presented in the section before this one. And the answer is no. Opening the container does not make much of a difference as long as the couscous is stored in its original packing once the container has been opened.
• Unfortunately, there is no way to determine in advance whether yours will be effective for another three months or another three years from the date on which it was originally manufactured. Your success will be determined in part by your practises for product storage, the quality of the product itself, and even by a small amount of chance.
• Throw away the couscous if the container has been contaminated. The couscous is spoiled and should not be consumed if the container contains any bugs, insects, moths, or other similar creatures, whether they are living or dead.
  1. The couscous emits an odour that may be described as stale, rotten, musty, or offensive in any other manner. When it comes to food, just as with other dry items, if the smell is off, it’s time to throw it out. It’s possible that couscous in its dried form smells fine, but after it’s been cooked, it takes on a distinct odour. If such is the case, then you should also discard the grains that are left behind.
  2. Mould has begun to grow inside of the packaging.
  3. It is stored for more than a week in the refrigerator after being prepared. The shelf life of cooked couscous is limited, and after approximately a week, it should be discarded since it is no longer safe to consume.
  4. It tastes terrible. Assume that it is spoilt if it does not have the flavour that one would expect it to have.
  5. Since couscous is comprised of semolina derived from durum wheat, it naturally has a small amount of fat in it. If it were kept in less than ideal circumstances, that fat might go rancid. You now have an explanation for why your couscous could smell sour or old.

Cooking techniques, secrets, and tips from the kitchen

1. Making couscous is as easy as drinking a cup of tea, but there are a few tips and tactics to ensure that the finished product is perfectly fluffy.
   • Do not use an excessive quantity of liquid—as a general guideline, use the same amount of liquid as you would for couscous—and do not let it rest for an excessively long period of time, since this may cause it to clump together.
   • When all of the boiling liquid has been absorbed by the couscous, give it a good fluff with a fork to separate the grains.
   • For the purpose of fluffing the couscous, a fork should be used rather than a spoon, since stirring the couscous with a spoon may cause it to become clumpy.
   • Even though it is not supposed to be fluffy, big couscous should be prepared in the same way as spaghetti and tossed in oil or butter before being served in order to avoid the grains from sticking together and becoming a gummy mess.
2. In point of fact, couscous is just rice that has been dehydrated and then rehydrated again. This might take anywhere from five to fifteen minutes, depending on the brand that you are using, with around ten minutes being the average time needed for each brand. Before you go ahead and fluff the whole thing, check a little amount to see whether it’s soft; if it’s still crunchy, cover it and let it sit out for a few more minutes before you go ahead and fluff it.
3. After it has been cooked, the dish may be kept at room temperature for a few hours or for three days in the refrigerator if it is refrigerated. If the couscous has been mixed with other components, then its ability to be stored in the refrigerator for an extended period of time may be compromised. If you want your prepared couscous hot, you may reheat it in the microwave. However, if you prefer it cold, you can serve it straight from the refrigerator. Big couscous that has already been cooked requires the same amount of time to prepare.
4. When it comes to mixing additional flavours, couscous is highly malleable, and it may also be used as a vehicle for combining a wide range of other components. It is possible to combine dried spices and herbs with couscous that has not been cooked before draining it and rinsing it with water. To get a nuttier flavour and texture in the couscous, it may be “toasted” in butter or oil before being put through the boiling process.
5. Cooking the couscous in the same roasting pan that a chicken or a piece of lamb has been roasted in while the meat is resting is still another option for infusing the couscous with flavour. This may be done while the meat is resting. After you have poured boiling water or stock over the couscous and covered the pot with a lid, the couscous will take on the flavour of a gravy, making it an excellent accompaniment to roasted meats such as chicken or beef.
6. Both bulgur wheat and couscous are sometimes misidentified as one another, but in reality, they make very good replacements for one another. This is especially true when taking into account the fact that bulgur can be prepared in the same manner as couscous; the only difference is that it requires a bit more time. Both wild rice and brown rice are delicious in salads, but the preparation of these two types of rice is a little bit different.
7. After being cooked, couscous makes for a flavourful side dish when combined with the spices and seasonings typical of North African and Middle Eastern cuisines. Amongst other things, couscous pairs nicely with fresh soft herbs such as parsley, mint, and coriander, as well as tomatoes, spring onions, garlic, lemon, preserved lemon, olives, chilli peppers, pomegranates, almonds, and dried fruits.

History of couscous from the beginning until today

• Domestication of wheat probably began in the Middle East and Egypt’s Nile Valley about 9,600 B.C. This spread over the rest of Europe, the Mediterranean, and Northwest Africa during the subsequent few thousand years. Before flour was developed, wheat grains may have been boiled or cracked and cooked.
• It is unknown when couscous first appeared. Since couscous is made from ground wheat, it is impossible for the meal to have existed before 6,000 BC. While several specialists have guessed at a possible origin date, the consensus is that it is far more recent.
• Around the 13th century, Berber kingdoms conquered most of North Africa and the Iberian peninsula, including Spain and Portugal. In this time period, it is believed that Berber cuisine spread beyond the borders of the Berber people.
• Sfouf, a dessert dish, is often offered in Algeria and Morocco. It’s also great when served on its own. To prepare it for dessert, it is often steamed many times until it is pale and fluffy. The last step is to sprinkle it with sugar, cinnamon, and almonds. Milk flavoured with orange blossom water is a common accompaniment to this sweet. It may also be made into a cold, mellow soup by adding buttermilk and serving it with a side of crackers for dinner.
• The people of Tunisia like to pair couscous with a wide variety of meats, seafood, and vegetables. Camels are a popular dish in the south. In Tunisia, fish couscous may be prepared in a variety of ways. It’s also delicious when prepared with octopus, squid, or any other seafood in a spicy red sauce.
• In Libya, the most popular meats to consume are lamb and camel. Tripoli and the western regions of the nation offer beef quite rarely. Couscous may also be a sweet ending to a meal. Maghrood is a Middle Eastern dessert often prepared with dates, sesame seeds, and raw honey.
• Mauritians prepare their cuisine using big wheat grains. This meal is much darker than the usual Moroccan fare. Meats like lamb, beef, or camel are slow-cooked with aromatic spices and vegetables like onion and tomato before being tossed in a sauce and served with ghee.
• As of 2020 December, the production and consumption of couscous in Algeria, Mauritania, Morocco, and Tunisia will be formally recognised on the UNESCO Representative List of the Intangible Cultural Heritage of Humanity. The joint plan put out by the four countries was hailed as a “model of global cooperation.”