Minty Couscous


Minty Couscous

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Although it sounds very exotic, couscous is nothing but broken wheat cooked in water or milk, something that everybody can prepare easily at home. A traditional food of Northern Africa, it is a great source of iron. Minty Couscous is a flavourful variant in which couscous is enhanced with chopped veggies, coriander and mint, along with a dash of lemon juice.The ingredients accompanying the couscous pull in sufficient vitamin C to enhance the absorption of iron and improve blood circulation.

Minty Couscous recipe - How to make Minty Couscous

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients

2 tbsp chopped mint leaves (phudina)
1/2 cup broken wheat (dalia)
1 cup low-fat milk , 99.7 % fat-free
1/2 cup chopped tomatoes
1/2 cup chopped spring onions (whites and greens)
1/4 cup chopped coriander (dhania)
2 tsp olive oil
2 tsp lemon juice
salt to taste

Method
    Method
  1. Clean and wash the broken wheat thoroughly.
  2. Combine the broken wheat and milk in a deep non-stick pan, mix well and cook on a medium flame for 8 to 10 minutes or till it is tender. Keep aside to cool slightly.
  3. Combine all the ingredients, including the cooked broken wheat, in a deep bowl and mix gently.
  4. Refrigerate for at least half an hour.
  5. Serve chilled.

Handy tip:

    Handy tip:
  1. Cook the broken wheat at step 1 till it is parboiled and not overcooked.
Nutrient values (Abbrv) per serving
Energy157 cal
Protein4.2 g
Carbohydrates18.6 g
Fiber1.1 g
Fat6.2 g
Cholesterol8 mg
Sodium14.1 mg
Click here to view calories for Minty Couscous

Reviews

Minty Couscous
 on 02 Mar 19 07:12 PM
5

Minty Couscous
 on 09 Sep 10 10:52 AM
5

Couscous has a Low glycemic index of 18. It’s 85% carbs, 14% protein, 1% fat. Very healthy as the salad will burn slowly in your body and keep you full.