Versatile and suitable for any combination, couscous is a typical cereal of North African cuisine and some areas of Sicily, able to offer excellent summer dishes, fresh and colorful. The combination with lentils allows you to give a boost of taste with a low calorie intake (a portion provides 390 kcal), a high satiating power, a high protein quality and a generous intake of dietary fiber. We talk about this topic with Dr. Martina Mura, dietitian of Humanitas.
“It is a dish suitable for vegetarians but also for those suffering from sideropenic anemia – explained Mura: practicality we recommend canned lentils already boiled but to increase the dietary intake of iron it is recommended to buy the raw dry ones, to be soaked at least 12 hours before the next cooking. Here is how to prepare the Couscous.
Ingredients for 4 people
- 300 g of couscous
- 200 g of boiled lentils
- 200 g of herbs or pins
- 1 clove of garlic
- A handful of edible flowers
- 1/2 lemon peel
- Extra virgin olive oil
- Salt and pepper
Prepare the couscous as indicated on the packaging and let it cool down.
Put a couple tablespoons of oil with the clove of garlic in a pan and add the spinach or herbs, stir well and cook for a few minutes, add salt and pepper and eliminate the clove of garlic.
Shell the couscous with a fork, season with a tablespoon of oil, add the boiled lentils, the spinacins, mix everything and finish with a few flowers and the zest of half a lemon finely chopped.