The whole wheat couscous with grilled vegetables and cherry tomatoes is grilled or raw with basil, and it’s tasty and light.
I prepared my couscous with vegetables with the grilled vegetables I had available: eggplants, zucchini, and grilled cherry tomatoes.
You can make it seasonal by adding the vegetables available from time to time and enriching it according to taste.
The success of the recipe primarily depends on the quality of the couscous, choose a couscous:
• whose package instructions are clear and simple;
• whole wheat [easily found at organic stores].
The caloric intake of an 80 g portion of couscous is quite similar to that of a portion of pasta: about 300 kcal; for quantities, refer to your meal plan.
Originating from North Africa and widespread in the Mediterranean, couscous or couscous or cuscus is made from coarsely ground durum wheat semolina, wetted with water, sifted, and worked by hand until tiny grains are obtained.
Traditionally, it is steamed in a terracotta pot called a couscous maker.
You can transform your whole wheat couscous with grilled vegetables and cherry tomatoes into a one-dish meal by adding a protein source of your choice among:
• legumes for a vegan couscous with vegetables;
• meat;
• fish;
• eggs;
• cold cuts;
• cheeses.
- Difficulty: Easy
- Cost: Cheap
- Rest time: 5 Minutes
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: No Cooking
- Cuisine: Italian
Ingredients
- whole wheat couscous (quantity according to meal plan)
- water (equal to the amount of couscous)
- 1 pinch salt
- 1 tablespoon extra virgin olive oil (raw)
- 1 pinch mixed peppercorns (with grinder)
- as needed grilled vegetables (mixed)
- as needed grilled cherry tomatoes (or raw)
Tools
- 1 Bowl
Preparation
Prepare the whole wheat couscous by following the instructions on the package:
• bring water [same amount as couscous] to a boil with a pinch of salt;
• pour the couscous into a large bowl or salad bowl;
• add a teaspoon of extra virgin olive oil and mix with a fork;
• pour the hot water over the couscous;
• cover and wait 5 minutes for it to swell.Fluff the couscous with a fork.
Grind the pepper and mix.
Grill the vegetables you intend to use or use pre-grilled vegetables.
For my couscous with vegetables, I used:
• grilled eggplants;
• grilled zucchini;
already seasoned and cut into chunksRaw Cherry Tomatoes
Thoroughly wash the tomatoes.
Cut and remove the stalk part if deemed necessary.
Cut each berry vertically, dividing it in half or into four wedges.Add the grilled vegetables and cherry tomatoes to the couscous and mix until evenly distributed among the grains.
Vinegar and oil, herbs [basil, mint, parsley], and spices [salt and pepper] are already present in the grilled vegetables.Plate it.
Your couscous with grilled vegetables and cherry tomatoes is ready.
Enjoy your meal!
You can store it in the fridge, making sure to take it out half an hour before consuming it so that it becomes soft and light again.
Variations
You can make your couscous with vegetables seasonal by adding the available vegetables from artichokes to peppers to pumpkin, and you can complete it by adding capers, onions, olives, and celery according to taste.You can transform your whole wheat couscous with grilled vegetables and cherry tomatoes into a one-dish meal by adding a protein source of your choice among:
• legumes for a vegan couscous with vegetables;
• meat;
• fish;
• eggs;
• cold cuts;
• cheeses.Today I added canned tuna, delicious!
It’s important to know that tuna in oil has a higher energy content than fresh due to the calories from the preserving liquid, while the calorie and noble fat content remains unchanged.
To mitigate this issue, you can buy it natural or drain it well before dressing it with a drizzle of extra virgin olive oil.
Recently, I’ve found a light canned tuna at the supermarket containing very little extra virgin olive oil and 60% less fat than the traditional olive oil product, which I find excellent as it is more compact than the natural one.
Like other canned products in oil, it is a product to be consumed occasionally.
Notes
High Blood Sugar, Prediabetes and Diabetes.
Here you can find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations indicated in your meal plan.
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