Yes, Wholegrain Cous Cous Is Readily Available
Contrary to a common misconception that couscous is only a refined grain, wholegrain cous cous is widely available and provides a more nutritious alternative. It is made from whole durum wheat flour, which contains all three parts of the grain: the bran, germ, and endosperm. Regular, or refined, couscous uses only the endosperm, which removes a large portion of the fiber and essential nutrients. This whole wheat version can be found in most major supermarkets, health food stores, and online retailers.
Nutritional Superiority of Wholegrain
Choosing wholegrain cous cous offers substantial health benefits that are lost in the refining process of its counterpart. The inclusion of the bran and germ means a higher concentration of fiber, vitamins, and minerals. For instance, a one-cup serving of cooked whole-grain couscous contains eight grams of dietary fiber, whereas the same amount of regular couscous contains only two grams.
The fiber content is particularly beneficial for digestive health, and it also promotes a feeling of fullness, which can assist with weight management. The vitamins and minerals, including selenium, a powerful antioxidant, are also present in higher amounts.
Where to Find Wholegrain Cous Cous
Finding wholegrain cous cous is straightforward if you know where to look. It is often labeled as "whole wheat," "wholemeal," or "organic whole wheat." Check the pasta or rice and grain aisle of your local grocery store. Health food stores are also a reliable source, as are many online marketplaces. When shopping, always read the packaging to confirm it specifies "whole wheat" or a similar term to ensure you are getting the more nutritious option. Some brands offer larger, pearl-style wholegrain couscous, while others stick to the more traditional fine grain.
Cooking Wholegrain Cous Cous
Cooking wholegrain cous cous is just as simple as preparing the regular variety, though it may require slightly more water and a few extra minutes of cooking time to achieve the ideal fluffy texture.
- Bring your liquid of choice (water or stock) to a boil.
- Add the wholegrain cous cous, a pinch of salt, and a little olive oil or butter.
- Stir briefly, remove from the heat, and cover tightly.
- Allow it to stand for 5-10 minutes, or as directed by the package, until the liquid is absorbed.
- Fluff with a fork before serving to separate the grains and achieve the perfect consistency.
Delicious Recipe Ideas
Wholegrain cous cous is incredibly versatile and can be used as a base for a wide variety of dishes. Its slightly nutty flavor pairs well with both sweet and savory ingredients.
- Roasted Vegetable Salad: Mix cooled wholegrain cous cous with roasted vegetables like bell peppers, zucchini, and red onion, then toss with a lemon-herb vinaigrette and top with feta cheese or nuts.
- Moroccan Stew: Serve fluffy cous cous alongside a hearty Moroccan-spiced stew with lamb, beef, or chickpeas.
- Nutty Breakfast Bowl: For a unique twist, serve it warm with cinnamon, dried fruits, nuts, and a drizzle of honey, similar to an oatmeal porridge.
Comparison Table: Wholegrain vs. Regular Cous Cous
| Feature | Wholegrain Cous Cous | Regular Cous Cous |
|---|---|---|
| Flour Used | Whole durum wheat flour | Refined semolina flour |
| Fiber Content (per cup, cooked) | High (approx. 8g) | Low (approx. 2g) |
| Nutrient Density | Higher (includes more vitamins and minerals) | Lower (fewer nutrients due to processing) |
| Flavor | Nutty, earthy flavor | Mild, neutral flavor |
| Texture | Chewier, more substantial | Lighter, fluffier |
The Final Word on Wholegrain Cous Cous
Ultimately, seeking out wholegrain cous cous is a simple and effective way to boost the nutritional profile of your meals. While it shares the same convenience and adaptability as its refined counterpart, the added fiber, protein, and minerals make it a clear winner for health-conscious consumers. By checking labels for "whole wheat" and exploring different brands, you can easily incorporate this wholesome ingredient into your diet.
Riverford Organic Farmers offers an organic wholegrain couscous option.
Conclusion
In summary, yes, you can absolutely get wholegrain cous cous. It is a readily available, nutrient-dense alternative to regular refined couscous, offering significantly more dietary fiber, protein, and essential minerals like selenium. Wholegrain varieties are found in most grocery stores, health food shops, and online retailers, often labeled as "whole wheat." Its slightly nutty flavor and satisfying texture make it a versatile ingredient for everything from salads to stews. By making this simple swap, you can enhance the nutritional value of your meals without sacrificing convenience or taste.
