Couscous is a versatile and hearty dish made from steamed semolina granules, often accompanied by a flavorful stew. The basic preparation involves steaming the couscous grains until light and fluffy. It is commonly served with a variety of meats such as lamb, chicken, or fish, and complemented with an assortment of vegetables like carrots, zucchini, and chickpeas. The dish is typically seasoned with a blend of aromatic spices including cumin, coriander, and turmeric, making it rich and fragrant.

Couscous has its origins in North Africa, particularly within the Berber communities of Morocco, Algeria, and Tunisia. The dish dates back to the 13th century or earlier, with references found in medieval North African cookbooks. Traditionally, couscous was made by hand-rolling durum wheat semolina into small granules, which were then steamed. Over centuries, it became a staple food in North African cuisine, symbolizing hospitality and communal gatherings. The spread of couscous to other parts of the world can be attributed to trade and migration, making it a beloved dish in various cultures globally.

Ingredients

- 1 cup couscous

- 1 1/4 cups water or chicken broth

- 1 lb chicken breast, cut into bite-sized pieces

- 2 tablespoons olive oil

- 1 onion, chopped

- 2 carrots, sliced

- 1 zucchini, sliced

- 1 red bell pepper, chopped

- 1 cup chickpeas, drained and rinsed

- 2 cloves garlic, minced

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1/2 teaspoon ground turmeric

- Salt and pepper to taste

- Fresh parsley, chopped (for garnish)

Method of Preparation:

Prepare the Couscous:

  - In a medium pot, bring 1 1/4 cups of water or chicken broth to a boil.

  - Remove from heat, stir in the couscous, cover, and let it sit for 5 minutes.

  - Fluff the couscous with a fork and set aside.

Cook the Chicken:

  - Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.

  - Add the chicken pieces, season with salt and pepper, and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.

Cook the Vegetables:

  - In the same skillet, heat the remaining 1 tablespoon of olive oil.

  - Add the chopped onion, carrots, zucchini, and red bell pepper. Cook until the vegetables are tender, about 5-7 minutes.

  - Add the minced garlic, ground cumin, ground coriander, and ground turmeric. Stir well to coat the vegetables with the spices.

Combine and Serve:

  - Return the cooked chicken to the skillet, along with the chickpeas. Stir to combine and cook for another 2-3 minutes until everything is heated through.

  - Serve the chicken and vegetable mixture over the fluffed couscous.

  - Garnish with chopped fresh parsley before serving.

Enjoy your delicious and aromatic couscous with chicken and vegetables!

Nutrition Value:

1 cup couscous

- Calories: 176

- Carbohydrates: 36g

- Protein: 6g

- Fat: 0.3g

- Sodium: 8mg

- Cholesterol: 0mg

- Vitamins: B vitamins (niacin, riboflavin, thiamin)

- Minerals: Iron, manganese, selenium

Benefit: Provides energy, supports metabolism, and is a good source of fiber.

1 1/4 cups water or chicken broth

- Water:

 - Calories: 0

Benefit: Hydration

- Chicken Broth:

 - Calories: 15

 - Carbohydrates: 1g

 - Protein: 1g

 - Fat: 1g

 - Sodium: 860mg

 - Cholesterol: 0mg

 - Vitamins: B vitamins

 - Minerals: Sodium, potassium

Benefit: Adds flavor, provides some protein and minerals.

1 lb chicken breast, cut into bite-sized pieces

- Calories: 499

- Carbohydrates: 0g

- Protein: 92g

- Fat: 14g

- Sodium: 193mg

- Cholesterol: 274mg

- Vitamins: B6, B12

- Minerals: Phosphorus, selenium

Benefit: High in lean protein, supports muscle repair and immune function.

2 tablespoons olive oil

- Calories: 239

- Carbohydrates: 0g

- Protein: 0g

- Fat: 27g

- Sodium: 0mg

- Cholesterol: 0mg

- Vitamins: E, K

- Minerals: None

Benefit: Healthy fats, supports heart health, and anti-inflammatory properties.

1 onion, chopped

- Calories: 44

- Carbohydrates: 10g

- Protein: 1g

- Fat: 0.1g

- Sodium: 4mg

- Cholesterol: 0mg

- Vitamins: C, B6

- Minerals: Potassium, manganese

Benefit: Antioxidants, supports immune function.

2 carrots, sliced

- Calories: 52

- Carbohydrates: 12g

- Protein: 1g

- Fat: 0.3g

- Sodium: 88mg

- Cholesterol: 0mg

- Vitamins: A, K, B6

- Minerals: Potassium, fiber

Benefit: Rich in beta-carotene, good for vision and immune health.

1 zucchini, sliced

- Calories: 33

- Carbohydrates: 6g

- Protein: 2g

- Fat: 0.6g

- Sodium: 12mg

- Cholesterol: 0mg

- Vitamins: A, C, K

- Minerals: Potassium, manganese

Benefit: Low in calories, high in antioxidants and fiber.

1 red bell pepper, chopped

- Calories: 37

- Carbohydrates: 9g

- Protein: 1g

- Fat: 0.4g

- Sodium: 5mg

- Cholesterol: 0mg

- Vitamins: C, A, B6

- Minerals: Potassium, folate

Benefit: High in vitamin C, supports immune health and skin.

1 cup chickpeas, drained and rinsed

- Calories: 269

- Carbohydrates: 45g

- Protein: 15g

- Fat: 4g

- Sodium: 11mg

- Cholesterol: 0mg

- Vitamins: B6, folate

- Minerals: Iron, magnesium, phosphorus

Benefit: Good source of plant-based protein and fiber, supports digestion and heart health.

2 cloves garlic, minced

- Calories: 9

- Carbohydrates: 2g

- Protein: 0.4g

- Fat: 0g

- Sodium: 1mg

- Cholesterol: 0mg

- Vitamins: C, B6

- Minerals: Manganese, selenium

Benefit: Antibacterial properties, supports immune function and heart health.

1 teaspoon ground cumin

- Calories: 8

- Carbohydrates: 1g

- Protein: 0.4g

- Fat: 0.5g

- Sodium: 4mg

- Cholesterol: 0mg

- Vitamins: A, C

- Minerals: Iron, magnesium

Benefit: Supports digestion, anti-inflammatory properties.

1 teaspoon ground coriander

- Calories: 5

- Carbohydrates: 1g

- Protein: 0.2g

- Fat: 0.3g

- Sodium: 1mg

- Cholesterol: 0mg

- Vitamins: C, K

- Minerals: Iron, calcium

Benefit: Antioxidant properties, supports digestion.

1/2 teaspoon ground turmeric

- Calories: 4

- Carbohydrates: 1g

- Protein: 0.1g

- Fat: 0.1g

- Sodium: 1mg

- Cholesterol: 0mg

- Vitamins: C, E

- Minerals: Iron, manganese

Benefit: Anti-inflammatory, antioxidant properties.

Salt and pepper to taste

Benefit: Adds flavor; use salt sparingly to manage sodium intake.

Fresh parsley, chopped (for garnish)

- Calories: 2

- Carbohydrates: 0.4g

- Protein: 0.1g

- Fat: 0g

- Sodium: 2mg

- Cholesterol: 0mg

- Vitamins: A, C, K

- Minerals: Iron, calcium

Benefit: Rich in vitamins, adds freshness and flavor.

This nutritional overview highlights the balanced combination of macronutrients, vitamins, and minerals in each ingredient, emphasizing their contribution to a healthy and flavorful couscous dish.