Seven-vegetable Couscous

Seven-Vegetable Couscous Recipe from Morocco | Vegetarian Food

Region / culture: Morocco | Preparation time: 30 minutes | Cooking time: 1 hour and 30 minutes | Servings: 6 |

Vegetarian diet

Introduction

Seven-vegetable couscous is a traditional North African dish that is not only delicious but also packed with nutrients. This hearty and flavorful dish is perfect for a family meal or for entertaining guests.

History

Couscous is a staple food in North African cuisine, with origins dating back to ancient times. The dish is typically made with a combination of vegetables, spices, and protein such as chickpeas. The seven-vegetable couscous is a popular variation that includes a variety of vegetables for added flavor and nutrition.

Ingredients

1 cup dried chickpeas, soaked and peeled
4 cups couscous
1 stick of butter
4 tbsp vegetable oil
salt and 1 tbsp black pepper
a pinch of saffron
0.5 tsp turmeric
0.5 tsp ginger
0.25 tsp nutmeg
2 cinnamon sticks
3 onions, quartered
6 sprigs of cilantro and parsley, tied together
6 ripe tomatoes, peeled, seeded, and quartered
1 lb (454 g) carrots, cut into 2-inch pieces
1 lb (454 g) small white turnips, quartered
1 quince, peeled, cored, and cubed
0.5 lb (227 g) butternut squash, peeled and cubed
1 lb (454 g) zucchini, quartered
1 fresh hot chili pepper
1 cup raisins

How to prepare

Cook the chickpeas in a saucepan filled with boiling water, covered.
Cover and cook for 10 minutes.
Then drain, cool, and remove the skins.
Heat 5 tbsp of butter and oil in another pan until hot.
Add the salt, spices, onions, herb sprigs, and tomatoes, then simmer for 10 minutes.
Add water and the chickpeas, then simmer for an additional 45 minutes.
Add the carrots, turnips, and quince to the broth, and simmer for another 30 minutes.
In a separate pan, cover the squash with some of the broth and simmer for 15 minutes, until tender.
Add the zucchini, chili pepper, and raisins to the vegetables.
While it is cooking, place a colander containing the couscous on top of the pan to steam it.
Cover and leave for about 20 minutes.
Put a little butter on the couscous with about 5 minutes remaining.
Add the drained squash to the vegetables after serving.
Make sure to drain most of the broth off the vegetables beforehand.

Variations

Add chickpeas or lentils for extra protein.
Include other vegetables such as bell peppers, eggplant, or sweet potatoes for added flavor and nutrients.
Use different spices such as cumin, coriander, or paprika for a different flavor profile.

Cooking Tips & Tricks

Soaking and peeling the chickpeas before cooking will help them cook faster and more evenly.

- Adding a pinch of saffron to the broth will give the couscous a beautiful golden color and a subtle floral flavor.

- Be sure to simmer the vegetables in the broth for the appropriate amount of time to ensure they are cooked through but still retain their texture.

- Fluff the couscous with a fork before serving to prevent clumping.

Serving Suggestions

Serve the seven-vegetable couscous hot with a side of yogurt or a fresh salad. Garnish with chopped parsley or cilantro for added freshness.

Cooking Techniques

Simmering the vegetables in the broth helps to infuse them with flavor and ensures they are cooked through.

- Steaming the couscous on top of the vegetables allows it to absorb the flavors of the broth while cooking.

Ingredient Substitutions

Use quinoa or rice in place of couscous for a gluten-free option.

- Substitute other vegetables based on personal preference or seasonal availability.

Make Ahead Tips

The vegetables and broth can be prepared ahead of time and stored in the refrigerator for up to 2 days. Simply reheat and add the couscous before serving.

Presentation Ideas

Serve the seven-vegetable couscous in a large serving bowl and garnish with fresh herbs and a drizzle of olive oil. Add a sprinkle of toasted almonds or pine nuts for added crunch.

Pairing Recommendations

Pair this dish with a glass of Moroccan mint tea or a crisp white wine such as Sauvignon Blanc. Serve with a side of hummus and pita bread for a complete meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

One serving of seven-vegetable couscous contains approximately 400 calories. This dish is a satisfying and filling meal that is perfect for lunch or dinner.

Carbohydrates

One serving of seven-vegetable couscous contains approximately 60 grams of carbohydrates. The couscous and vegetables provide a good source of complex carbohydrates for sustained energy.

Fats

Each serving of seven-vegetable couscous contains approximately 10 grams of fat. The fats come from the butter and vegetable oil used in cooking the dish.

Proteins

This dish is a good source of plant-based proteins, with each serving containing approximately 12 grams of protein. The chickpeas and vegetables provide a healthy dose of protein for muscle repair and growth.

Vitamins and minerals

Seven-vegetable couscous is rich in vitamins and minerals, including vitamin A, vitamin C, potassium, and fiber. The variety of vegetables used in this dish ensures a good mix of essential nutrients.

Alergens

This recipe contains gluten from the couscous and may contain allergens such as nuts from the raisins. Be sure to check for any specific allergens before serving.

Summary

Seven-vegetable couscous is a nutritious and balanced meal that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals. This dish is a healthy and flavorful option for vegetarians and meat-eaters alike.

Summary

Seven-vegetable couscous is a delicious and nutritious dish that is perfect for a family meal or for entertaining guests. Packed with a variety of vegetables, spices, and protein, this dish is sure to satisfy and impress. Enjoy the flavors of North Africa with this flavorful and hearty meal.

How did I get this recipe?

I remember the sense of wonder I felt when I first saw this recipe for Seven-Vegetable Couscous. It was many years ago, during a trip to Morocco with my husband. We were exploring the bustling markets of Marrakech, with their vibrant colors and tantalizing scents. As we wandered through the narrow alleyways lined with stalls selling everything from spices to textiles, we stumbled upon a small, hidden café where the aroma of exotic spices wafted through the air.

Intrigued, we decided to stop and sample some of the local cuisine. The owner of the café, a friendly Moroccan woman with a warm smile and a twinkle in her eye, welcomed us in and seated us at a small table in the corner. As we looked over the menu, our eyes landed on the Seven-Vegetable Couscous, a dish that seemed to be a specialty of the house.

The woman noticed our interest and came over to our table, eager to share the story behind the recipe. She told us that Seven-Vegetable Couscous was a traditional dish in Morocco, often served on special occasions and holidays. It was a labor of love, she explained, requiring hours of preparation and a careful balance of flavors and textures.

As she spoke, I could see the passion and pride in her eyes, and I was inspired to learn more about this dish and how to make it myself. I asked her if she would be willing to share the recipe with me, and to my delight, she agreed.

Over the next few days, I spent hours in the café kitchen, watching and learning as the woman expertly prepared the Seven-Vegetable Couscous. She showed me how to chop and sauté the vegetables, how to season the broth with a blend of exotic spices, and how to steam the couscous until it was light and fluffy.

I took notes and asked questions, absorbing every detail like a sponge. The woman was patient and kind, guiding me through each step with a gentle hand and a generous spirit. By the time our trip was over, I had mastered the art of making Seven-Vegetable Couscous, and I was eager to share my newfound knowledge with my family back home.

When we returned to our small town, I wasted no time in recreating the dish in my own kitchen. I gathered all the ingredients I needed – carrots, zucchini, bell peppers, onions, tomatoes, chickpeas, and raisins – along with a colorful array of spices that I had purchased from the markets in Marrakech.

As I chopped and sautéed and simmered, the familiar scents of cumin, coriander, and cinnamon filled the air, transporting me back to Morocco and the warm, welcoming embrace of the café kitchen. When the couscous was finally ready, I ladled it into bowls and brought it to the table, where my family eagerly awaited their first taste of this exotic and flavorful dish.

As they took their first bites, their eyes widened in surprise and delight. The flavors were bold and complex, the textures were light and fluffy, and the overall experience was nothing short of magical. My husband declared it the best couscous he had ever tasted, and my children asked for second helpings before they had even finished their first.

From that day on, Seven-Vegetable Couscous became a staple in our household, a dish that we would enjoy on special occasions and holidays, just like the Moroccan woman had described. I shared the recipe with friends and neighbors, who marveled at the exotic flavors and the colorful presentation.

Over the years, I have made Seven-Vegetable Couscous countless times, each batch a little different from the last as I experiment with new ingredients and techniques. But no matter how many times I make it, the dish always brings back memories of that magical trip to Morocco and the kind woman who shared her recipe with me.

I am grateful for the opportunity to learn from her and to pass on this culinary tradition to the next generation. As I look back on that moment of wonder and inspiration in the bustling markets of Marrakech, I am reminded of the power of food to connect us, to nourish us, and to bring us together in a shared experience of joy and gratitude. And for that, I am truly thankful.