CHIP Tip No. 18: Crazy for Couscous
from CHIP Clinical Manager Amy Lister, R.D.

This tiny “grain” native to North African countries
is showing up on the menus of trendy restaurants across the globe.

Couscous is not a grain, but actually a coarsely ground semolina pasta. The process of making couscous dates back 1,000 years to Morocco. Several households would gather together and have a “couscous party.” The women would hand-roll balls of flour, cut them into small granules and then dry the granules, making large quantities to last several weeks. The couscous available today is quick cooking, and could be called "instant couscous" because it can be prepared so quickly.

Although couscous is usually reserved for Mediterranean and African dishes, it is actually quite versatile. Instead of boiling in water like other pastas, couscous cooks by soaking up hot liquid. Couscous is added to boiling water (or vegetable broth), a lid is placed on the pan, and then the burner is turned off. After allowing adequate time for the cousous to absorb the liquid, the couscous is fluffed with a fork and then served. This process takes less than five minutes—one reason this ancient food is gaining popularity today.

When purchasing couscous, be sure to purchase a whole wheat variety for its substantial fiber. (Fantastic Foods and Hodgson Mills are two brands that sell whole wheat couscous.) Just as when you choose whole wheat spaghetti over plain semolina spaghetti, you'll gain an extra five grams of fiber per serving!

Serve couscous like you would any small grain or pasta. Some menu ideas include:

• Make a cold salad with vegetables, fresh herbs and
dried fruit such as apricots or raisins.
• Serve a cooked vegetable ragout over a bed of plain
whole wheat couscous.
• Add to soup or stew recipes for a heartier meal.
• Purchase a ready-to-eat variety with the spices already added.

You can’t go wrong with this quick-cooking whole grain!

See below for a delicious aromatic recipe that can be served hot or cold.

Curried Couscous
1 teaspoon olive oil
1 medium onion, finely chopped
1 Tablespoon curry powder
3 cups water
2 cups whole wheat couscous
¼ cup dried currants or raisins

• Heat oil in large pot and sauté onion until soft.
• Mix in curry powder and stir one minute.
• Add 3 cups water and bring to a boil.
• Add couscous, stir thoroughly, cover pot and turn off heat.
• Let stand until couscous has absorbed all of the liquid. Fluff with a fork to separate grains.
• Mix in dried currants or raisins.
• Makes 8 serving

Nutritional Information per Serving:
140 calories, 1 gm fat, 4 gm protein, 29 gm carbohydrate, 4 gm fiber, 0 gm sodium

Serving suggestion:
This couscous dish is perfect as an entrée when accompanied with an assortment of roasted vegetables. Zucchini, bell peppers and eggplant are good choices. Just cut the veggies into bite-size pieces and roast in the oven at 400 degrees until golden and tender. Mix in with the couscous for an exotic, meatless meal.