Israeli Couscous with Vegetables

Israeli Couscous with Vegetables Recipe - Flavorful Vegetarian Dish

Region / culture: Israel | Preparation time: 20 minutes | Cooking time: 40 minutes | Servings: 4 |

Vegetarian diet

Introduction

Israeli couscous with vegetables is a delicious and nutritious dish that is perfect for a healthy meal. This recipe combines the nutty flavor of Israeli couscous with a variety of colorful vegetables to create a dish that is both satisfying and flavorful.

History

Israeli couscous, also known as pearl couscous, is a type of toasted pasta that is larger and chewier than traditional couscous. It is a staple in Middle Eastern cuisine and is often used as a base for salads, stews, and pilafs. This recipe combines Israeli couscous with a variety of vegetables to create a hearty and nutritious dish that is perfect for any occasion.

Ingredients

2 tbsp olive oil
1.5 cups chopped celery
1 clove garlic, minced
1 large onion, diced
1 sweet red pepper, diced
2 cups cubed fresh butternut squash or pumpkin
3 cups vegetable stock
salt to taste
0.5 tsp turmeric
0.5 tsp cumin
1.67 cups Israeli couscous
2.5 cups water
1 cup thinly sliced carrots
1 cup sliced zucchini
0.5 cup raisins
0.25 cup sunflower seed kernels

How to prepare

In a large skillet, heat oil over medium-high heat.
Add celery, garlic, onion, red pepper, and squash.
Sauté, stirring continuously, until onions are translucent, about 5 minutes.
Add vegetable stock, salt, turmeric, and cumin, and continue cooking, stirring often, for about 15 minutes.
In a medium skillet, toast couscous over medium-high heat, stirring often, for 3 to 5 minutes.
Add water and simmer for 10 to 15 minutes, stirring occasionally, until water is absorbed and couscous is tender.
Add carrots, zucchini, and raisins to the simmering vegetable mixture and cook until carrots are tender, about 10 minutes.
Sprinkle with sunflower kernels and serve with couscous.

Variations

You can customize this recipe by adding your favorite vegetables or protein sources. Try adding chickpeas, tofu, or grilled shrimp for a different twist on this dish.

Cooking Tips & Tricks

When cooking Israeli couscous, be sure to toast it in a dry skillet before adding liquid. This will help to enhance the nutty flavor of the couscous and give it a nice texture. Additionally, be sure to stir the couscous often while it is cooking to prevent it from sticking to the bottom of the pan.

Serving Suggestions

Israeli couscous with vegetables can be served as a main dish or as a side dish. It pairs well with grilled chicken or fish, and can also be enjoyed on its own as a vegetarian meal.

Cooking Techniques

The key to making this dish is to cook the vegetables until they are tender but still slightly crisp. This will help to preserve their nutrients and flavors, while also adding a nice texture to the dish.

Ingredient Substitutions

If you don't have Israeli couscous, you can use regular couscous or quinoa as a substitute. You can also swap out the vegetables for your favorites, such as bell peppers, broccoli, or spinach.

Make Ahead Tips

This dish can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat it in the microwave or on the stovetop before serving.

Presentation Ideas

To make this dish look more appealing, garnish it with fresh herbs, such as parsley or cilantro, before serving. You can also sprinkle some feta cheese or toasted almonds on top for added flavor and texture.

Pairing Recommendations

Israeli couscous with vegetables pairs well with a variety of wines, such as a crisp Sauvignon Blanc or a light Pinot Noir. It also goes well with a cold beer or a refreshing iced tea.

Storage and Reheating Instructions

Leftover Israeli couscous with vegetables can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave it or heat it on the stovetop until warmed through.

Nutrition Information

Calories per serving

Each serving of Israeli couscous with vegetables contains approximately 350 calories. This makes it a satisfying and filling meal that is perfect for lunch or dinner.

Carbohydrates

Israeli couscous is a good source of carbohydrates, providing energy for your body. Each serving of this dish contains approximately 45 grams of carbohydrates.

Fats

This dish is relatively low in fat, with only 7 grams of fat per serving. The olive oil used in the recipe provides healthy fats that are good for your heart.

Proteins

Israeli couscous with vegetables is a good source of protein, with each serving containing approximately 10 grams of protein. The sunflower seed kernels also add an extra boost of protein to the dish.

Vitamins and minerals

This dish is packed with vitamins and minerals from the variety of vegetables used. It is a good source of vitamin A, vitamin C, and potassium, among other nutrients.

Alergens

This recipe contains nuts (sunflower seed kernels) and gluten (couscous). If you have allergies to these ingredients, be sure to substitute them with a suitable alternative.

Summary

Overall, Israeli couscous with vegetables is a nutritious and balanced meal that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals. It is a healthy and delicious dish that is perfect for any occasion.

Summary

Israeli couscous with vegetables is a delicious and nutritious dish that is perfect for a healthy meal. Packed with vitamins, minerals, and protein, this dish is a satisfying and flavorful option for lunch or dinner. With a variety of vegetables and spices, this dish is sure to become a favorite in your recipe rotation.

How did I get this recipe?

I have a clear memory of the first time I discovered this recipe for Israeli Couscous with Vegetables. It was during a trip to Israel many years ago, where I had the pleasure of staying with a local family in a small village near Jerusalem. The family welcomed me with open arms and insisted on sharing their favorite dishes with me.

One evening, the matriarch of the family, Miriam, invited me into her kitchen to watch her prepare dinner. She moved around the kitchen with grace and confidence, effortlessly chopping vegetables and stirring pots on the stove. As I watched her work, I couldn't help but be captivated by the aromas and flavors that filled the air.

Miriam explained to me that Israeli couscous, also known as pearl couscous, was a staple in Israeli cuisine. She told me that it was larger and chewier than traditional couscous, and made for a hearty and satisfying dish. As she added the couscous to a pot of boiling water, she told me that the key to making the perfect Israeli couscous was to toast it lightly in a pan before cooking it. This step would give the couscous a nutty flavor and prevent it from becoming mushy.

As the couscous cooked, Miriam chopped an array of colorful vegetables – bell peppers, zucchini, cherry tomatoes, and fresh herbs from her garden. She sautéed the vegetables in olive oil until they were tender and fragrant, then mixed them into the cooked couscous. The finished dish was a beautiful medley of flavors and textures, with the couscous acting as a perfect canvas for the vibrant vegetables.

I was so taken with the dish that I asked Miriam to teach me how to make it myself. She graciously agreed, and we spent the next few days cooking together in her kitchen. Miriam taught me the importance of using fresh, seasonal ingredients, and how to balance flavors and textures to create a harmonious dish.

After my trip to Israel, I returned home with a newfound appreciation for Israeli cuisine and a desire to recreate the flavors of the Mediterranean in my own kitchen. Over the years, I have made Miriam's Israeli Couscous with Vegetables countless times, adapting the recipe to suit my own tastes and preferences. I have shared it with friends and family, who have all raved about its deliciousness.

One of my favorite memories involving this recipe was when my granddaughter, Emily, came to visit me for the summer. She had always been curious about my culinary adventures and was eager to learn how to cook. I decided to teach her how to make Miriam's Israeli Couscous with Vegetables, passing down the recipe and the traditions that I had learned in Israel.

Emily watched me intently as I toasted the couscous, chopped the vegetables, and sautéed everything together in a pan. She asked questions and made observations, showing a natural talent for cooking that made me proud. When the dish was finally finished, we sat down together at the table and enjoyed a delicious meal, filled with laughter and stories of my time in Israel.

As I watched Emily savor each bite of the Israeli Couscous with Vegetables, I couldn't help but smile. I knew that I had passed down not just a recipe, but a piece of my own history and experiences. I hoped that she would continue to cook and share this dish with others, just as I had done.

In the end, the recipe for Israeli Couscous with Vegetables is more than just a dish – it is a reminder of the connections we form through food and the memories we create in the kitchen. It is a symbol of the love and generosity that Miriam showed me all those years ago, and a testament to the power of sharing our culinary traditions with others. And for that, I am forever grateful.