Twenty-minute Fat-free Couscous

Twenty-minute Fat-free Couscous Recipe from Morocco

Region / culture: Morocco | Servings: 4

Introduction

History

Couscous is a traditional North African dish made from tiny granules of durum wheat. It has been a staple food in the region for centuries and is now enjoyed worldwide for its versatility and quick cooking time. This recipe puts a healthy twist on the classic dish by using fat-free ingredients and plenty of vegetables.

Ingredients

1 each couscous prepared per package instructions (1.5 cups water to 1 cup couscous)
0.5 cup cooking sherry
1 onion, chopped
2 cups chopped broccoli and/or cauliflower
1 bell pepper, chopped
1 bunch green onions
1 bunch spinach
garlic to taste
1 herbs (rosemary, oregano, bay leaves)
1 small pinch cayenne pepper
2 tbsp whole wheat flour

How to prepare

Place a large skillet over medium heat.
Pour about 0.5 – 0.75 cup of cooking sherry into the skillet.
Chop up 1 onion and add it to the skillet.
Stir occasionally.
Add a couple cups of chopped broccoli and/or cauliflower to the skillet.
Continue to sauté the vegetables.
Add a chopped bell pepper to the skillet.
Add a bunch of green onions, spinach, etc. These can be added at this point.
Add as much garlic as you prefer. I usually use 3 or 4 cloves.
Add rosemary, oregano, bay leaves, and a small pinch of cayenne to the skillet.
Sauté all of this until the vegetables are cooked. Usually just a few minutes.
Add water to couscous, stir well, and leave it covered.
Remove most of the vegetables from the skillet, leaving as much liquid as possible, along with some of the vegetables.
Add 2 cups of room temperature water to the remaining liquid in the skillet.
Mix two tablespoons of whole wheat flour in 0.5 cup of room temperature water until it is completely dissolved. Make sure there are no lumps.
When the water in the skillet boils, add the water/whole wheat mixture.
Stir until the gravy thickens.
To serve, put couscous on each plate, top with vegetables, and pour the gravy over them.

Variations

Add different vegetables such as zucchini, carrots, or mushrooms for variety.
Use vegetable broth instead of water for added flavor.
Add cooked chickpeas or lentils for extra protein.

Cooking Tips & Tricks

Be sure to chop your vegetables evenly to ensure even cooking.

- Adjust the seasonings to your taste preferences. You can add more or less garlic, cayenne pepper, or herbs depending on your preference.

- Make sure to stir the gravy mixture well to avoid lumps and ensure a smooth consistency.

Serving Suggestions

This dish can be served on its own as a light meal or paired with a protein source such as grilled chicken or tofu for a more substantial meal. You can also serve it with a side salad or crusty bread for a complete and satisfying meal.

Cooking Techniques

Sautéing the vegetables in cooking sherry adds a depth of flavor to the dish.

- Thickening the gravy with whole wheat flour creates a rich and satisfying sauce.

Ingredient Substitutions

You can use vegetable broth instead of cooking sherry if desired.

- Any variety of vegetables can be used in this dish, so feel free to get creative with your choices.

Make Ahead Tips

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

Presentation Ideas

Serve this dish in a shallow bowl with the couscous on the bottom and the vegetables and gravy on top. Garnish with fresh herbs or a sprinkle of paprika for a pop of color.

Pairing Recommendations

This Twenty-minute Fat-free Couscous pairs well with a crisp white wine such as Sauvignon Blanc or a light-bodied red wine like Pinot Noir. You can also serve it with a refreshing iced tea or sparkling water.

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 before serving.

Nutrition Information

Calories per serving

Each serving of this Twenty-minute Fat-free Couscous recipe contains approximately 200 calories, making it a light and satisfying meal option.

Carbohydrates

This dish is a great source of carbohydrates, providing energy to fuel your day. The couscous and vegetables in this recipe are rich in complex carbohydrates, which are digested slowly and provide a steady source of energy.

Fats

This Twenty-minute Fat-free Couscous recipe is completely free of added fats, making it a healthy and low-calorie option for those looking to reduce their fat intake. The vegetables in this dish provide essential nutrients without the added calories from fats.

Proteins

While this dish is not high in protein, the couscous does provide a small amount of this essential nutrient. You can easily add protein to this dish by serving it with grilled chicken, tofu, or chickpeas.

Vitamins and minerals

This dish is packed with vitamins and minerals from the variety of vegetables used. Bell peppers are a great source of vitamin C, while spinach provides iron and calcium. The cauliflower and onions also add a range of essential nutrients to this dish.

Alergens

This recipe contains wheat in the form of couscous, so it may not be suitable for those with gluten allergies or sensitivities. Be sure to check for any other allergens in the ingredients used.

Summary

Overall, this Twenty-minute Fat-free Couscous recipe is a healthy and nutritious option for a quick and easy meal. It is low in fat, packed with vegetables, and provides a good source of carbohydrates for energy.

Summary

This Twenty-minute Fat-free Couscous recipe is a quick and easy dish that is perfect for a healthy and delicious meal. Packed with vegetables and flavorful seasonings, this dish is sure to satisfy your taste buds while providing essential nutrients for your body. Enjoy this light and satisfying meal any day of the week!

How did I get this recipe?

The memory of discovering this recipe is still vivid in my mind. It was a warm summer day, and I had invited some friends over for lunch. I wanted to make something light and healthy, so I decided to try my hand at making couscous. I had never made couscous before, but I had heard that it was quick and easy to prepare.

I searched through my collection of cookbooks, but I couldn't find a recipe that suited my needs. So I decided to call up my friend, Sarah, who was known for her delicious and healthy recipes. She told me about a recipe for twenty-minute fat-free couscous that she had learned from a nutritionist friend of hers.

Sarah walked me through the recipe over the phone, and I quickly jotted down the ingredients and instructions. I was a bit nervous about trying a new recipe, but Sarah assured me that it was foolproof.

I gathered all the ingredients – couscous, vegetable broth, bell peppers, tomatoes, onions, and a variety of herbs and spices. I followed Sarah's instructions step by step, and before I knew it, the couscous was ready. I couldn't believe how quick and easy it was to make.

When my friends arrived, they were impressed with the colorful and fragrant dish that I had prepared. They eagerly dug in and complimented me on how delicious it tasted. I was beaming with pride, knowing that I had discovered a new recipe that would become a staple in my cooking repertoire.

I continued to make the twenty-minute fat-free couscous for family gatherings, potlucks, and dinner parties. It became my go-to dish whenever I needed to whip up something healthy and delicious in a pinch.

Over the years, I made a few tweaks to the recipe, adding in different vegetables and experimenting with various herbs and spices. Each time I made the couscous, it turned out slightly different, but always just as tasty.

I shared the recipe with my grandchildren, who were always eager to help me in the kitchen. They loved the simplicity of the recipe and how quickly it came together. They would often request that I make the couscous for them when they came to visit.

As the years went by, the twenty-minute fat-free couscous became a family favorite. It was a dish that brought everyone together around the table, sharing stories and laughter as we enjoyed each flavorful bite.

I often think back to that warm summer day when I first discovered the recipe for twenty-minute fat-free couscous. It was a turning point in my cooking journey, opening my eyes to the possibilities of creating delicious and healthy meals with just a few simple ingredients.

I am grateful to my friend Sarah for sharing the recipe with me and to the nutritionist who originally came up with it. It has become a cherished part of my culinary repertoire, a dish that I will continue to make for years to come.

And so, the story of how I learned to make twenty-minute fat-free couscous is one that I will always hold dear to my heart. It is a reminder of the joy and satisfaction that comes from discovering a new recipe and sharing it with loved ones.