Thursday, October 25, 2012

COUSCOUS UPMA



Couscous is a coarsely ground variety made from semolina,a type of wheat.It is very nutritious and healthy!
It is very popular in Moroccan & Middle Eastern cooking.

Couscous is neutral in flavor, so seasoning or pairing it with vegetables would bring the best out of it.
Tried lots of Indian stuff like pongal,pulao,upma with couscous :) But in this post I will be posting about Vegetable Upma!Enjoy:)


INGREDIENTS:

  • Couscous - 2 cup
  • Onion - 1 big
  • Tomato - 1 big
  • Bell Peppers - 1 big
  • Green Chillies - 4 to 5
  • Mustard seeds - 1 tsp
  • Urad dal - 1 tsp
  • Channa dal - 1 tsp
  • Ginger - grated - 1 tsp
  • Curry leaves - few
  • Coriander leaves(optional)
  • Asafoetida - a pinch
  • Turmeric -1/2 tsp
  • Oil - 1.5 Tbsp
  • Salt 1.5 tsp or to taste
  • Lemon juice 1 tsp
  • Water - 4 cups
HOW TO MAKE:



  • Heat oil in a pan and add mustard seeds,chana dal,urad dal,asafoetida and allow them to sputter.
  • Now add in the chillies,ginger,curry leaves,turmeric and saute them couple of times.
  • Now add in the onions and fry till they turn translucent.
  • Now add in the bell peppers and fry well.
  • Now add in the tomato and saute well.At this point add in the water and let it come to a boil.
  • Salt and lemon juice can be added at this point.
  • When the water is boiling ,reduce the flame and add in the couscous.Mix once and cover it for about 4-5 minutes(No lumps will be formed as it happens when using rava!)
  • Make sure there is enough water as couscous absorbs more water than semolina.
  • Now switch off the flame and let it set for few minutes.
  • Mix again and garnish with coriander leaves!
  • Healthy couscous upma is ready!
Preparation time: 15 minutes














From Wikipedia:

Nutrition

Nutrition facts
Serving size 1 cup (173 g)
Servings per container Information is per dry couscous as determined by Nutrient Data Laboratory, ARS, USDA.[13]
Amount per serving
Calories 176Calories from fat 2
% Daily value*
Total fat 0.25 g0%
   Saturated fat 0.05 g0%
   Trans fat 0 g
Cholesterol 0 mg0%
Sodium 17 mg1%
Potassium 79 mg2%
Total carbohydrate 36 g12%
   Dietary fiber 2 g1%
   Sugars 0 g
Protein 6 g
Vitamin A0%     Vitamin C0%
Calcium1%     Iron2%
*Percent daily values are based on a 2,000‑calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Couscous is among the healthiest grain-based products. It has a glycemic load per gram 25% below that of pasta. It has a superior vitamin profile to pasta, containing twice as much riboflavinniacinvitamin B6, and folate, and containing four times as much thiamineand pantothenic acid.[14][15][16]
In terms of protein, couscous has 3.6 g for every 100 calories, equivalent to pasta, and well above the 2.6 g for every 100 calories ofwhite rice. Furthermore, couscous contains a 1% fat-to-calorie ratio, compared to 3% for white rice, 5% for pasta, and 11.3% for rice pilaf.[17]

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