Couscous seven vegetables is a Moroccan dish made with seven different vegetables, including carrots, zucchini, green beans, potatoes, peas, eggplant, and tomato. It is a hearty and flavorful dish that is perfect for a vegetarian or vegan meal.
To MAKE Couscous Aux Seven Vegetables,
You Will Need The Following
INGREDIENTS:
- 1 kg beef, cut into pieces
- 1 kg medium couscous
- 5 carrots, peeled and cut into large pieces
- 5 turnips, peeled and quartered
- A small amount of chickpeas (pre-soaked) and beans
- 1 small cabbage, cored and cut into wedges
- 2 zucchinis, sliced
- 1 small red pumpkin, peeled and cut into chunks
- 1 eggplant, sliced
- 1 bunch of spring onions, trimmed
- 2 tomatoes, chopped
- 1 onion, finely chopped
- Butter
- Olive oil
- Spices: Turmeric, pepper, ginger, salt
INSTRUCTIONS:
1. Prepare the Meat and Base:
- In a large couscous pot, place the beef along with the chopped onion, tomatoes, and spices (turmeric, pepper, ginger, salt). Drizzle with olive oil.
- Place the pot over medium heat, stirring occasionally until the meat is browned and the onions are soft.
2. Add Water and Vegetables:
- Add a large amount of water to the pot and bring it to a boil.
- Once boiling, add the carrots, turnips, cabbage, chickpeas, and beans.
- Continue to cook until these vegetables are partially tender.
3. Prepare the Couscous:
- In a large bowl, add the couscous and sprinkle with a small amount of water. Let it sit until the water is absorbed.
- Fluff the couscous with your fingers or a fork, then toss with a little olive oil.
- Place the couscous in a couscous steamer and steam until well-cooked.
- Remove from the steamer, place it in a bowl, and sprinkle with water again. Add a pinch of salt and fluff.
4. Cook Remaining Vegetables:
- In a separate pot or saucepan, add the remaining vegetables (zucchini, red pumpkin, eggplant, and spring onions) along with chopped tomatoes and hot peppers. Cook until tender.
5. Final Steps:
- Fluff the couscous with a little more olive oil and steam again, covering with a lid until fully cooked.
- Melt the butter and stir it into the couscous.
- Transfer the couscous to a large serving dish and pour the broth over it. Arrange the meat and vegetables on top.
Tips:
- Adjust the amount of spices according to your taste preference.
- Feel free to add additional vegetables, such as potatoes or green beans, to the dish.
- Serve hot with a side of yogurt or salad.
Additional Information:
- Couscous is a traditional North African dish made from semolina flour, commonly served with meats, vegetables, and stews. It's often prepared for special occasions like weddings and holidays.
Additional Tips for Flavorful Couscous:
- For added flavor, mix a tablespoon of olive oil or butter into the semolina before steaming.
- If you prefer more tender vegetables, extend their cooking time in the sauce.
- You can also incorporate additional vegetables like lentils or chickpeas into the stew.
- For a spicier dish, increase the amount of harissa in the stew.
Vegetables That Become More Beneficial After Cooking
While consuming vegetables raw is often recommended to reap their full benefits, there are certain vegetables that actually become more nutritious when cooked. This is because cooking helps to break down cell walls and release beneficial compounds that may be less accessible in their raw state.
Vegetables That Benefit from Cooking
- Tomatoes: Although tomatoes lose a significant amount of vitamin C when cooked, their lycopene levels increase. Lycopene is a powerful antioxidant that helps protect against chronic diseases. Cooking tomatoes with healthy fats like olive oil further enhances lycopene absorption.
- Asparagus: Cooking asparagus boosts its antioxidant activity and increases its levels of phenolics, which may lower cancer risk. Additionally, cooking asparagus makes it easier for the body to absorb its fat-soluble vitamins, such as vitamins A and E.
- Spinach: Cooking spinach reduces its oxalic acid content, which can interfere with iron and calcium absorption. It also preserves folate levels and enhances the availability of other beneficial nutrients like calcium, magnesium, and iron.
- Mushrooms: Cooking mushrooms increases their antioxidant content and destroys agaritine, a potentially carcinogenic compound found in some raw mushrooms. Cooking also boosts levels of potassium, niacin, and zinc.
- Celery: Cooking celery elevates its antioxidant levels, making it more beneficial. It can be steamed, baked, or cooked with other vegetables to maximize its health benefits.
- Carrots: Cooking carrots enhances their beta-carotene content, which the body converts into vitamin A, essential for bone and eye health and immune system function. Cooking also increases antioxidant levels. Steaming is the preferred cooking method, while boiling and microwaving are less effective.
- Green Beans: Steamed green beans may lower LDL (bad) cholesterol more effectively than raw green beans. Cooking also increases antioxidant levels. Steaming, grilling, baking, or microwaving are all suitable cooking methods.
While some vegetables are best consumed raw, others provide greater benefits when cooked. Cooking can break down cell walls, enhance nutrient absorption, and increase antioxidant activity. By understanding which vegetables benefit from cooking, you can optimize your nutrient intake and reap the maximum health benefits from your diet.
