Couscous With Vegetables: A Simple Recipe
Vegetables should be part of any meal plan. It is recommended to consume them every day, as they provide essential nutrients for the body. Still, not everyone likes them, that’s why we explain how to make couscous with vegetables, which almost everyone will love.
The first point that we would like to emphasize is that in order to follow a healthy diet, variety in terms of food must be guaranteed. It is therefore important to combine foods belonging to the various groups, seeking as complete a supply of nutrients as possible.
Couscous with vegetables
Vegetables reduce long-term cardiovascular disease, a study published in the International Journal of Epidemiology indicates .
In addition to vegetables, we will include a protein element in the preparation: tuna. This fish not only contains high biological value proteins, but also omega 3 unsaturated fatty acids. These nutrients have been shown to be able to modulate systemic inflammation by reducing the incidence of many metabolic diseases.
Finally, we highlight the presence of vitamin C made by peppers. This micronutrient promotes the synthesis of endogenous collagen, modulates oxidation and strengthens the immune system.
According to a study published in Nutrients , constant consumption of this vitamin reduces the duration of respiratory infections.
Ingredients
- 1 glass of couscous.
- 2 medium carrots.
- 1 medium onion.
- Tomato pulp.
- 1 can of natural tuna.
- Olive oil.
- 1 red pepper and 1 green pepper.
- Garlic.
- Curry and spices to taste.
Method
Preparing the couscous is very simple, just bring the water to a boil and spread a layer of couscous in a deep plate.
Once it has boiled, add a pinch of salt and pour it over the couscous. Cover the plate and let it rest for 3 to 4 minutes. Once ready, set it aside.
The next step is to prepare a vegetable sauce. So peel and cut the garlic and brown it in a pan with a drizzle of extra virgin olive oil. Then cut the other vegetables and add them to the pan. First add the onion with a little salt; when it is golden, you can proceed with the others.
You will need to cook them over medium heat until soft. At this point add the tomato pulp, not the puree, to taste. Then proceed with the dressing of the sauce. Turmeric is one of the spices that goes best with this dish, as is oregano.
After cooking the vegetables with the tomato for about 7 minutes over medium-low heat, add the tuna. Turn off the heat and let all the flavors blend together. Finally, add the couscous to the sauce and mix until smooth.
Other options with vegetables
If for any reason you don’t have couscous at home or you don’t like it, you can substitute it with other options to get the same dish. This recipe can be made with rice or quinoa as the main sources of carbohydrates.
These ingredients are very healthy, in fact they guarantee a greater intake of fiber. We must not forget that couscous is still a highly processed cereal.
Its absorption in the intestine is therefore rapid, which can cause a sudden increase in blood sugar. The presence of the vegetables, however, reduces this effect.
Couscous with vegetables: a healthy dish
Vegetable couscous is a simple dish to prepare and very nutritious. You can make it in the evening and keep it in the fridge until the next day for lunch, which is a nice bonus when you’re always on the run. In addition, you will ensure an optimal supply of nutrients and antioxidants.
Don’t forget that a healthy diet must be combined with regular exercise. If not, your body will suffer over the years. Finally, it is equally important to pay special attention to night rest.
