Israeli Couscous: A Mediterranean Salad

What is Israeli Couscous?

Israeli couscous, also known as "ptitim" in Hebrew or "pearl couscous," is a type of pasta that was developed in Israel in the 1950s. Unlike traditional couscous, which is made from semolina wheat and is very small, Israeli couscous consists of slightly larger, round granules made from semolina flour and water. The granules are toasted or baked, which give them a nutty, chewy flavor and texture.

Differences between Israeli and Moroccan Couscous

Israeli Couscous: Pearl couscous, as mentioned above consists of larger, round grains that are chewy. It is toasted before cooking, which gives it that unique flavor. It is typically cooked in broth and takes about 10-15 minutes to prepare. Made from wheat flour and water, it may also contain additional ingredients like eggs, so check the ingredients to make sure your coucous doesn't. It is commonly used in salads, side dishes, or as a base for various toppings. It is generally higher in calories and carbohydrates due to its larger size and denser texture.

Moroccan Couscous: This type is made from finely ground semolina and has a light, fluffy texture. The grains are much smaller than those of Israeli couscous. Traditionally, it is steamed over simmering water or broth, which can take longer, around 15-20 minutes. It usually requires fluffing with a fork to separate the grains. Typically, it is served in beautiful Moroccan tagines with meats and stews because it absorbs flavors well. It is lower in calories and carbohydrates, making it a lighter option.

While both types of couscous are delicious and versatile, the choice between Israeli and Moroccan couscous depends on the desired texture and the specific dish being prepared. Israeli couscous offers a meatier, chewy bite, while Moroccan couscous provides a light and fluffy base. Both are perfect for vegan salads.

I usually use Moroccan couscous to make tabouli, but Israeli couscous added more texture and another flavor option.

Ingredients

• 1 1/2 cups (345 grams) cooked organic Israeli Couscous

• 2 cups (300 grams) English cucumber, minced very well

• 2 cups (60 grams) minced curly parsley

• 1 cup (190 grams) finely chopped grape tomatoes

• 1/2 cup (135 grams) red bell peppers

• 1/2 cup (25 grams) minced red onion

• 12 chopped organic Kalamata or black olives (optional for flavoring)

• 3 tablespoons fresh lemon juice

• Himalayan pink salt to taste
  

Instructions

1. Follow the instructions on your package to make the 1 1/2 cups cooked pearl couscous. Generally, 1 cup dried will yield 3 cups cooked, so you will need to cook at least 1/2 cup couscous.

2. Basic Instructions: Bring to a boil 1 cup water in a small pan for 1 /2 cup of dried couscous. Add couscous and lower heat to low medium, otherwise you will need to keep adding more water. If the couscous begins to stick before being fully cooked, add 1/4 cup water at a time until it is thoroughly cooked. Try not to stir the couscous but if it starts to stick, use a spatula to gently lift the couscous off the bottom of the pan and add more water as noted above.

Israeli (Pearl) Couscous dried

Cooked Couscous

3. Mince the rest of the ingredients very well and add those into a large serving bowl. We want this recipe to contain more raw vegetables by weight. The couscous will only add about 320 calories to the entire dish. Your free to add more tomatoes, cucumbers, and bell peppers if you like. If you want more couscous, that's fine too.

4. Once the couscous has completely cooled, use a fork to loosen and fluff it up. Squeeze some lemon on the couscous to add more contrasting flavor. Then add it into the bowl and gently fold all the ingredients together.

   
   

All the minced ingredients

Health benefits of this salad are amazing! One cup provides you with over 111% of your daily value of vitamin K, and 47%, almost half of your vitamin C! This salad also contains a great source of folate, vitamin A, iron, potassium, and copper. If your trying to cut back on sodium, you can simply leave the olives aside. If you would like to make this salad more raw, use Moroccan couscous instead since its lighter in calories. You can also just add fresh peas or corn, or some other high calorie vegetables of your choice into this recipe.

Again, the kingdom of heaven is like unto a merchant man, seeking goodly pearls: Who, when he had found one pearl of great price, went and sold all that he had, and bought it. ~Matthew 13: 45-46

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Written by Lupita Ronquillo for Vegan Health and Yoga