This couscous is incredibly filling, gets you a bit of your daily protein and it is full of essential vitamins that your body needs. It isn’t heavy and that high in calories either, so it is perfect for vegans on a diet or those who desire a light dinner that actually tastes good and fills you up.
Is couscous healthy?
For those avoiding carbs, couscous is not the thing to eat – but that does not mean that it is not healthy. Couscous is super rich in selenium (Just one cup (157 grams) of couscous contains more than 60% of the recommended intake). Selenium is good for you as it is an antioxidant which helps you decrease inflammation and help repair your damaged cells. Of course, what makes something healthy has a lot to do with your individual needs so don’t take my word for it.
Couscous is a good source of protein (providing 6 grams per one-cup (157-gram) serving). On top of all, couscous is super easy to prepare with its 1-1 ratio.
Vegan Couscous with Chickpeas and Spinach
- 150 g couscous add same ratio water
- 1 big onion red or white
- 2 cups carrot
- 2 red or green peppers
- 150 g fresh spinach or kale avoid frozen
- 2 cans chickpeas if cooked then around 500g
- 8-10 tbsp vegan cream alternatively coconut milk
- 4 cloves garlic
- 2 tsp paprika
- 2 tsp ginger powder
- 2 cubes bouillon
- 4 tbsp soy sauce
- salt to taste
- half lemon
- Cut up the carrots, peppers and onions and put them on a huge wok pan with a little bit of water and soy sauce.
- As you fry them in the water, you can prepare your couscous by pouring the same volume of hot water over it (same as the volume of the couscous), close with a lid and after 5 minutes it will be ready.
- After around 5 minutes, when your veggies have gotten soft, you can add the spices (paprika, ginger), your bouillon (cut up in small pieces) and the garlic (preferably pressed, but chopped finely works too).
- Stir around well and afterwards add the spinach or kale. Add it slowly as it fills up the pot a lot at first but shrinks quickly after.
- Add the rest of the ingredients which are the chickpeas, couscous and cream.
- Stir around and lastly add the lemon juice (add little at first, taste it and then add the rest if you want it for best result).
- Cook for a minute or two and taste the meal. Add salt if desired and serve!
- I like to serve it with a piece of lemon on top.
- This is good enough for a main meal, you really don’t need a side to go with this.
This is seriously probably one of my favorite plant-based meals out there. I hope you enjoy it as much as I do!
Nutritional Info for 1 portion (out of 7). This meal is a total of 4 portions but I split the nutritional info into 7 to be more precise.
Is couscous healthy?
Because it’s prepared from semolina, couscous is primarily carbohydrate, but it’s also high in protein and fiber, with very little fat and no salt. Couscous is a good source of calcium, magnesium, iron, and zinc, as well as some B vitamins and vitamin E.
Dried or canned chickpeas?
They’re the foundation for dishes like hummus and falafel, and while canned chickpeas are convenient, dried chickpeas are far superior. Because they aren’t soaked in preservatives, dried chickpeas are substantially less expensive and have a more natural flavor.
What do vegans use instead of cream?
There are dairy-free, vegan, and healthy alternatives to heavy cream that may lend a rich, creamy texture to savory and sweet meals. A butter and milk combo, evaporated milk, cashew cream, coconut milk and pureed tofu or legumes are all good alternatives to heavy cream.