All About Couscous

The word "couscous" represents both an ingredient and an iconic dish. Its origins trace back to the Berber ethnic group of Numidia. Couscous is referred to by multiple names across North Africa and the Middle East, including seksu or kseksu, meaning “well-rolled grains,” or kuskus, related to a word meaning “to pound small,” or names that seem to mimic the sounds of “skss, skss” made from sifting semolina through a sieve.

This staple has connected communities worldwide through celebrations and meal rituals for more than 800 years. Recently, it was credited for bridging differences among four countries through recognition of shared values and food traditions. In 2020, Morocco, Algeria, Tunisia and Mauritania came together to establish couscous as an Intangible Cultural Heritage of Humanity by UNESCO.

Nutritionally Speaking

Like other wheat products, couscous is available either as a refined grain or made with whole-wheat flour, so its nutrient content can vary. The wheat endosperm, which is left intact in both forms, contains the carotenoids lutein and zeaxanthin, giving a golden hue to couscous made from semolina flour.

A ½-cup serving of plain, cooked couscous contains about 90 calories, 1 gram of fiber and 3 grams of protein. This portion is an excellent source of selenium, meeting nearly 40% of the recommended daily value. Selenium, an essential trace mineral, helps support thyroid gland function and DNA production and protects against infection and cell damage caused by free radicals.

People with celiac disease should avoid eating semolina couscous, which contains gluten; however, some gluten-free varieties are made from corn, sorghum, buckwheat, millet and fonio, a type of millet.

Growing

Durum wheat is grown primarily in the Middle East, southern Europe, North Africa, the former Soviet Union, North America and India. When durum wheat is coarsely ground, it yields the semolina flour used to make couscous.

Couscous is made by rolling moistened semolina into a crumbly mixture, sifting it through a sieve to the desired size, then steaming and drying it. Some couscous, such as moghrabeih and maftoul, is rolled into pea-sized or larger pellets. Not technically couscous, Ptitim — popularized as Israeli or pearl couscous — is a pasta product invented in the 1950s as an affordable rice option in Israel.

Availability

Semolina couscous is commonly found in grocery stores in a medium-grain size. It’s also available in coarse or fine granules in many Middle Eastern markets or online.

Purchasing

Couscous is typically sold in boxes or resealable plastic jars. You’ll usually find it in the rice, pasta or grains aisle. If it’s not there, check the International Foods section in your store. Some stores also offer couscous for purchase in the bulk section.

Storing

To limit oxidation and rancidity, store uncooked couscous in an airtight container for up to a year in a dry, cool space.

For large batches or when preparing couscous in advance, cool in shallow containers and refrigerate or freeze immediately. Store cooked couscous for up to four days in the refrigerator or frozen for up to four months.

Preparing

One cup of raw couscous can yield 4 cups cooked, depending on the type of couscous and cooking method. For larger quantities, 1 pound raw can yield nearly 9½ cups cooked.

Steaming couscous ensures tender, separated grains. Traditional pots for steaming couscous include the couscoussier, which cooks meats and vegetables in a liquid below an upper section designed to steam the couscous. A double boiler fitted on top with a fine sieve is a substitute if a couscoussier is not available.

Alternatively, couscous can be simmered in a liquid and drained; however, for lighter, fluffier textures, add 1 cup couscous to 1 cup of a boiling liquid in a pot or a dish heated in a microwave, then stir, cover and set aside for 5 to 7 minutes or until water is absorbed and then fluff with a fork. This cooking method is most often used for the types of couscous readily available in the U.S., since they have been pre-steamed and dried and need only be reconstituted in boiling water. Use a pot or microwave dish that is large enough for couscous to expand by three to four times its original volume.

Using

Couscous makes an easy, festive centerpiece for family dinners and parties. In North Africa, it’s traditionally integral to the main dish and is served in a large, shallow dish, such as a Moroccan gasaa, with ingredients placed in the middle and sauces spooned on top.

Substitute rice, pasta or other grains with couscous to plump up salads, add body to soups and stews, soak up flavorful sauces or create contrasting textures for vegetables, legumes, poultry and meat dishes.

The mild flavor of couscous complements fish, savory breakfast porridge and desserts and softens pungent ingredients including saffron, turmeric, harissa and ras el hanout spice blends.

This information originally appeared in Food & Nutrition Magazine^®, published by the Academy of Nutrition and Dietetics.