Whole wheat couscous with legumes and cherry tomatoes is light and nutritious.
I prepared my couscous with mixed legumes and yellow and red cherry tomatoes and flavored it with oregano.
The success of the recipe primarily depends on the quality of the couscous, choose a couscous:
• with clear and simple instructions on the package;
• whole wheat [easily found at organic stores].
The caloric intake of an 80 g portion of couscous is quite similar to that of a pasta serving: about 300 kcal [source: greenstyle.com]; for quantities, refer to your dietary plan, consider that 50 g is already a generous portion.
Originating from North Africa and widespread in the Mediterranean, couscous or couscous or cuscus is made from coarsely ground durum wheat semolina, moistened with water, sieved, and worked by hand to create tiny grains.
Traditionally, it is steamed in a terracotta pot called a couscousiere.
• Regarding mixed legumes, I prepare more portions to have a small and convenient stock in the freezer:
– cooking mixed legumes [basic recipe] digestible and light.
Thus, just thaw them in time, and in a few minutes, the pasta will be ready without using canned legumes.
Otherwise, remember that dried legumes need soaking [12-24 hours].
Regarding preparation time, consider:
• 12-24 hours of soaking;
• 40 minutes for cooking mixed legumes;
• 5 minutes for preparing the couscous.
If you use ready-made mixed legumes, only calculate the couscous preparation time.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 people
- Cuisine: Italian
Ingredients
- pre-cooked mixed legumes (for 2 people)
- to taste cherry tomatoes (yellow and red)
- 120 g whole wheat couscous
- 120 ml water
- 1 pinch salt
- 1 vegetable bouillon cube (homemade)
- 1 tablespoon extra virgin olive oil (raw)
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
- to taste oregano
Preparation
Prepare the mixed legumes following the procedure described in cooking mixed legumes [basic recipe] digestible and light or, if you already have them ready in the freezer, thaw a double portion.
Drain them carefully, we need them dry.
Wash the tomatoes thoroughly.
Cut and remove the stem part.
Cut each berry vertically in half.Prepare the whole wheat couscous following the instructions on the package:
• bring the water [same amount as couscous] to a boil with a pinch of salt and a vegetable bouillon cube [optional];
• pour the couscous into a large 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 blend.
Add the mixed legumes and cherry tomatoes to the couscous and mix until they are evenly distributed among the grains.
Add a drizzle of raw olive oil.
Season with plenty of oregano.
The whole wheat couscous with legumes and cherry tomatoes is ready.
Enjoy your meal!
Plate it.
You can store it in the fridge, making sure to take it out half an hour before consuming so it returns to being soft and light.
Combining with pasta, rice, or other cereals allows better absorption of legume proteins.
The cereals included in these dishes compensate for the missing amino acids in legumes, providing a complete amino acid pool.
Choose preferably whole grains.
For more information: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes, and diabetes.
You can find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations indicated in your dietary plan.
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