Mob’s Guide to Couscous: A Healthy Staple?

Couscous has been a staple of various cuisines – predominantly throughout the Maghreb region in countries such as Libya, Morocco, Algeria, Tunisia, and Mauritania – for as long as basically anyone can remember. Some food historians have even suggested that the dish’s origins stem back millennia ago. While it was invented in North Africa, couscous is widely appreciated today all over the globe for its subtle nutty flavour, convenience, and quick cooking time.

We always turn to couscous when we’re in need of a quick-fix dinner. It’s delicious, simple, and an essential ingredient in everything from Kisir Style Couscous to a Juicy Harissa Tomato Hummus Bowl. But the real question on everyone's minds (and lips) is this: "is couscous healthy?"

Luckily for you, we’ve gone through all the trouble of doing the hard graft and research to give you a clear and concise insight into the health benefits of this small but mighty grain.

Now, before we dive into the nitty-gritty of the health aspects, let's take a few moments to unravel the mystery of couscous. Because what exactly is couscous? Contrary to popular belief, couscous isn’t a grain. It’s actually a type of pasta made from crushed and steamed durum wheat. That’s right: couscous has more in common with rigatoni than it does with pearl barley. While the couscous you’re picturing in your mind right now is likely composed of tiny, sea monkey egg-sized balls, it can come in various forms and shapes spanning from those popular tiny granules to larger pearl couscous. This grain is not only quick to prepare but also packs a nutritional punch.

Because of the various health benefits that couscous can – quite literally – bring to the table, we’re going to suggest that you should be incorporating more of it into your diet. From being a rich source of protein to its relatively high fibre content, couscous offers a nutritional boost that can positively impact your overall well-being and offer a welcome alternative to eating pasta every day of the week. Here’s a couple of the reasons why it stands out among other kinds of carbohydrates.

Couscous as a Protein Powerhouse: Despite its small size, couscous is a surprisingly good source of protein. With around 7.6 grams of protein per 200g when cooked, it can be a valuable addition to a vegetarian or vegan diet that’s otherwise lacking in protein. Pair it with some lean meat or fish and you’ll be doubling up on protein for the #gains.

Fibre-Rich Goodness: Couscous is high in fibre, promoting your digestive health and providing a feeling of fullness. Which means, fingers crossed, that you won’t be hungry again twenty minutes after eating a bowl of couscous. The fibre content also helps regulate blood sugar levels and supports a healthy heart.

Nutrient Density: Packed with essential nutrients like selenium, magnesium, and B vitamins, couscous can contribute to your overall well-being. All of those nutrients play a crucial role in maintaining various bodily functions, from metabolism to immune system health. We’re not saying that couscous will cure you of the flu but eating it – in conjunction with a healthy diet – might help prevent you from feeling too run down.

Is couscous really the nutritional powerhouse we’re claiming to be? Well, yes. While quinoa may have more fibre and protein than couscous, couscous has got more fibre and protein than rice and has the added benefit of a speedy cook time. Eating a balanced diet is important but so is leading a balanced lifestyle. If you’ve only got 20 minutes to get some food in before you head down to the pub with your mates, a quick couscous and halloumi bowl is a great option to fill yourself up in a flash.

Versatility of Nutrients: Couscous more than holds its ground when compared to other grains like rice and quinoa. While each grain has its unique nutritional profile and benefits, couscous stands out for its well-rounded nutrient content, offering a mix of protein, fibre, and essential minerals. Plus, it’s delicious.

Caloric Content: For those watching their calorie intake, couscous can provide a satisfying meal without an excessive calorie load. Obviously you can eat whatever you’re like (everything in moderation, and all that) but couscous is an excellent option for anyone looking to maintain or achieve a healthy weight. The only thing you might find difficult at first is gauging the size of your portions. It’s rather easy to overdo it.

While couscous offers numerous health benefits, there are ways to enhance its nutritional value even further. To ensure you’re getting the most out of this tiny grain you should really think about what you’re going to be pairing it with. Couscous and a side of glazed doughnuts might taste great but it’s hardly going to help you get in your five-a-day.

Opt for Whole Wheat Couscous: Whole wheat couscous is a little harder to find but it retains more nutrients and fibre compared to the more standard refined version. Making this switch will help you boost the grain's nutritional content and support digestive health. It’s also tasty stuff, too, and has that complex nutty flavour profile you’d expect to get from wholewheat pasta.

Eat Your Couscous With Vegetables: Elevate the nutritional profile of your couscous dish by adding a variety of colourful vegetables onto your plate. Not only will pairing your couscous with roasted peppers and onions and other bright vegetables make it taste better but it’ll also provide some essential vitamins and minerals.

Watch the Salt Content: Make sure to be mindful of the salt you add to your couscous. Making your couscous with stock is an easy way to inject more flavour into it but a little goes a long way so make sure you’re aware of how much you’re using. Excessive salt intake can potentially lead to health issues, so opt for herbs and spices to season your dish if you’re someone that’s sensitive to salt.

Not everyone's dietary needs are the same. Everyone’s different. You might be looking to increase the number of carbohydrates you consume while someone else out there might be trying to do the opposite. We obviously don’t know what your specific situation is, so try to listen to the advice that’s relevant to you and ignore whatever’s not. All right?

Gluten-Free Alternatives: While couscous itself contains gluten, there are gluten-free alternatives available. Though, admittedly, these can be a little hard to find. If you do have a gluten sensitivity or coeliac disease, consider exploring options like corn or quinoa or rice couscous. If you can’t get your hands on either of those then, er, maybe it’s best you don’t eat couscous after all.

Carb-Conscious Choices: For those of you following a low-carb or diabetic diet, couscous can still be enjoyed in moderation. Try to go for the whole grain varieties, if possible, and be mindful of your portion sizes to manage and keep track of your carbohydrate intake.

Incorporate couscous into your meals with all the flair and flavour of an amateur mixologist with someone to impress. You can explore a collection of healthy couscous recipes that will keep you fed and happy at dinner time while also contributing to your well-being but we’ve also included some of our favourites here for you to look at:

Spicy Couscous & Garlic Butter Prawns – The food so nice they named it twice, couscous is paired here with garlic butter prawns for an easy five-minute dinner recipe. Adding in prawns boosts the protein content of this simple dish.

Moroccan Spiced Cauliflower & Couscous With Harissa Yoghurt – Couscous is so quick and easy to prepare, and makes the perfect base for this cauliflower and chickpea dish. The harissa yoghurt adds a nice bit of spice.

Chickpea Curry – We really knocked it out of the park when we made this creamy coconut spiced chickpea curry. It’s packed with fibre and protein. Tuck in with a toasted roti and a pile of fluffy couscous.

Whether you’re a vegetarian, vegan, low-carb fanatic, or diabetic, couscous can play a crucial role in helping you meet your dietary requirements. In this section of the article, we’ll be looking to uncover the versatility of couscous in catering to diverse dietary needs.

Vegetarian and Vegan Delight: Couscous is a fantastic base for vegetarian and vegan meals. Pair it with a variety of vegetables, legumes, and plant-based proteins for a satisfying and nutritious dish. It’s great with a cheeky yoghurt drizzle but, honestly, you don’t even have to add any dairy to have a good time.

Low-Carb Adaptations: Those on a low-carb diet can still enjoy couscous in moderation. Explore creative recipes that incorporate couscous without compromising your dietary goals. One of the best ways to bulk out your couscous is with fibrous vegetables like cauliflower and broccoli. These can help you fill a bowl and leave you feeling full afterwards.

So, there you have it. To sum up the last couple of paragraphs: couscous is great stuff. It’s good for you, pretty much impossible to mess up, and all of you should be eating as much of it as humanly possible. It can be a healthy and delicious addition to your eating plan and it’s a simple ingredient to build a meal plan around.

What are the main health benefits of couscous?

Couscous boasts a range of health benefits, including being a rich source of protein, fibre, and essential nutrients. Its extra protein content makes it particularly beneficial for vegetarians and vegans, providing a complete amino acid profile. If you don’t know what that is: don’t worry about it. Just know it’s nice to have.

How does couscous compare to rice or quinoa nutritionally?

Compared to rice, couscous offers a higher protein content and is a good source of selenium and magnesium. While quinoa remains a nutrient powerhouse and there’s a reason everyone called it a “superfood” back in the day, couscous is more than capable of holding its own with its unique texture and flavour.

Are there gluten-free alternatives to couscous?

There are! While most traditional couscous contains gluten, gluten-free alternatives such as corn or quinoa or rice couscous are available. These options cater to individuals with gluten sensitivity or celiac disease. If you’re neither of those things, it’s worth sticking to the original.

What are some healthy ways to prepare couscous?

You only need to add boiling water to bring it to life so most of the ways you can prepare couscous are pretty damn healthy. Making sure you serve your couscous with a variety of vegetables, and use a range of herbs and spices for flavour instead of an excessive amount of salt, are other easy wins.

How does couscous fit into a vegetarian or vegan diet?

Snugly. Couscous is an excellent choice for vegetarians and vegans and can provide a pretty substantial protein source to boot. Pair it with a variety of plant-based ingredients for a well-rounded and satisfying meal.

What are the best vegetables to pair with couscous?

That’s going to depend on what vegetables you actually like, of course. We’d recommend pairing couscous with an array of colourful vegetables like bell peppers, cherry tomatoes, cucumbers, and spinach – the typical vegetables you’d expect to find paired with it in North Africa. These veggies will add a pop of colour to the beige couscous and contribute plenty of essential vitamins and minerals.

Can couscous be a part of a low-carb or diabetic diet?

Anyone out there on a low-carb or diabetic diet can feel confident in still eating couscous. The only real difference will be in making sure you moderate how much couscous you’re eating. Controlling portion sizes and balancing couscous with protein and vegetables can help manage carbohydrate intake.

How to make couscous more exciting?

You can jazz up the flavour of your couscous by adding in herbs, spices, and even citrus zest. Experiment with different seasonings to discover a combination that suits your taste buds. After all: you’re the one that’s going to have to eat it.

Is couscous a good option for heart health?

Couscous contributes to heart health due to its fibre content, which helps regulate cholesterol levels. Its decent magnesium content also supports cardiovascular function, making it a heart-friendly choice. That doesn’t mean you can skip out on going to the GP, though. Couscous should be enjoyed as a part of a healthy diet and not be seen as any kind of be-all, end-all solution.

What are some quick and healthy couscous recipes?

For a quick and healthy meal, try a couscous salad with mixed vegetables and a light vinaigrette. Alternatively, if you want to do a bit more time on the pans you can whip out a couscous stir-fry with lean protein and an assortment of colourful veggies for a nutritious and flavorful weeknight dinner.

How to use couscous in meal prepping?

You can incorporate couscous into your meal-prepping routine by preparing a big batch of it at the beginning of the week. Unlike rice, couscous is delicious cold and a great way to bulk out any lunch salads. Couscous could be used as a base for various dishes, such as salads, bowls, or sides, making your weekly meals convenient and nutritious.

Are there any whole-grain versions of couscous?

Yes, whole wheat couscous is a nutritious alternative to the traditional refined version. But don’t sweat it if you can’t get your hands on the stuff. Whole grain couscous retains more fibre and nutrients, making it a healthier choice for those looking to boost their nutritional intake but it’s not like regular couscous is terrible for you.

Can couscous be included in a high-protein diet?

Absolutely. Couscous can pretty seamlessly be integrated into a high-protein diet, especially for any vegans and vegetarians out there. Simply combine couscous with protein-rich ingredients like legumes, tofu, or lean meats for a well-balanced meal.

What are some creative couscous salad recipes?

Get creative with your couscous salads by experimenting with different ingredients. Try a Mediterranean-inspired couscous salad with olives, feta cheese, and cherry tomatoes or a citrus-infused couscous salad with roasted veggies and a sprinkling of sumac for more of a Middle Eastern vibe. The world’s your oyster.