Mauritania • Africa • medium • 80 mins
Mauritania Couscous
Description
Couscous is a staple dish in Mauritania, traditionally made from steamed semolina wheat. It holds cultural significance as a communal meal, often served during gatherings and celebrations, symbolizing hospitality and unity.
Ingredients
- 2 cups semolina wheat
- 1 teaspoon salt
- 2 tablespoons olive oil
- 2 cups water
- 1 cup cooked vegetables (carrots, zucchini, and chickpeas)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon black pepper
- Fresh herbs for garnish (coriander or parsley)
Instructions
- In a large bowl, mix the semolina wheat and salt.
- Gradually add water while stirring to form small granules.
- Let the mixture rest for 30 minutes.
- In a steamer, place the semolina and steam for about 20 minutes until fluffy.
- In a separate pan, heat olive oil and sauté the cooked vegetables with cumin, coriander, and black pepper.
- Combine the steamed couscous with the sautéed vegetables and mix well.
- Garnish with fresh herbs before serving.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
⚠️ Allergens: gluten
Health Benefits
Couscous is a nutritious dish that provides a good source of plant-based protein from chickpeas, which are rich in fiber and essential vitamins, promoting digestive health and satiety. The inclusion of vegetables like carrots and zucchini adds vitamins A and C, contributing to immune function and skin health. Olive oil offers healthy monounsaturated fats that support heart health, while the spices cumin and coriander possess anti-inflammatory properties. This dish’s gluten-free and vegan profile makes it an excellent choice for diverse dietary needs, supporting a balanced and culturally rich diet.
Cultural Significance
Couscous in Mauritania is often served during family gatherings and special occasions, reflecting the importance of sharing meals in the culture. It is a dish that fosters community and connection among families and friends.
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