Couscous recipe with vegetables
Vegetables are foods that should be part of any diet. It is recommended that they be consumed day by day, since provide essential nutrients to ensure the proper functioning of the body. However, not everyone likes these products. That is why we are going to teach you how to prepare couscous with vegetables, which almost everyone will love.
The first thing we have to be clear about is that to make a healthy menu it is essential to ensure variety. In this sense, it is important to combine foods of different types, seeking a contribution of nutrients as complete as possible.
Couscous with vegetables
Before going fully into the preparation of the recipe, we want to talk to you about some of its properties at the nutritional level. In the first place, the presence of vegetables stands out, foods capable of reducing the risk of developing long-term cardiovascular problems. This is indicated by a study published in International Journal of Epidemiology.
On the other hand, we are going to include a protein element in the preparation: tuna. Said fish not only has proteins of high biological value, but also with unsaturated fatty acids of the omega 3 series. These nutrients have been shown to be capable of modulating inflammation in the body, which reduces the incidence of many metabolic diseases.
To end, we will highlight the presence of vitamin C from peppers. This micronutrient has the power to increase endogenous collagen synthesis, to modulate oxidation and to enhance immune function. According to a study published in Nutrients, a consistent consumption reduces the time of duration of the respiratory infectious pictures.
To know more: What are proteins and what are they for?
- 1 glass of couscous.
- 2 medium carrots.
- 1 medium onion.
- Crushed tomato.
- 1 can of natural tuna.
- Olive oil.
- 1 red and 1 green pepper.
- Curry and spices to taste.
Step by step for the elaboration
The first thing to do is make the couscous. It's very simple, you just need to bring water to a boil and spread a layer of couscous in a deep plate.
Once the boiling temperature is reached, add a pinch of salt and pour it over the grain until it is covered. It will have to be covered and left to rest for 3 or 4 minutes. From here the ingredient is reserved.
The next step is to make a vegetable sauce. To do this, the garlic is peeled and cut into thin slices and browned in a saucepan with extra virgin olive oil in the bottom. The rest of the vegetables are then cut into small pieces and placed in the casserole. First the onion with a little salt; when it takes a semi-transparent color the rest are added.
It is necessary that they are cooked over medium heat until softened, with a pinch more of salt. At this point it will be necessary to add crushed tomato, not fried, to taste. At this time, the seasoning will proceed. Curry is one of the spices that best suits you, as well as oregano.
After cooking the vegetables with the tomato for approximately 7 minutes over medium-low heat, add the tuna. The heat is turned off and all the flavors are allowed to integrate. Finally, the couscous is introduced on top and stirred until a homogeneous mixture is obtained.
You may also be interested in: Differences between olive oil and sunflower oil
Other options with vegetables if you don't have couscous
If for any reason you don't have couscous at home or you don't like this ingredient, you can substitute it with other options for the same dish. It is a recipe that can be started with rice or quinoa as main carbohydrate sources.
Even the latter could be especially beneficial, since they have a higher fiber supply.
We must not forget that couscous is still a highly processed grain. Therefore, its absorption at the intestinal level is rapid, which can cause a sudden increase in blood glucose. Although combined with the rest of the ingredients this process can be modulated, there are better options.
Couscous with vegetables: a healthy dish
As you have seen, couscous with vegetables is a simple dish to make and very nutritious. You can prepare it at night and keep it in the fridge until the next day at noon, which helps if you are in a hurry to cook. In addition, you will be ensuring an optimal supply of nutrients and antioxidants.
Do not forget that it is essential to supplement an adequate diet with the practice of physical exercise on a regular basis. Otherwise, over the years the body will lose functionality. In addition, it is also important to pay special attention to night rest.
The most common types of quinoa are white, red, and black. However, there is an infinite variety and they all have a similar nutritional profile. Read more "