Couscous is a staple ingredient in many cuisines around the world. It’s made from semolina wheat and has a light, fluffy texture perfect for absorbing sauces and flavors. But if you can’t eat couscous or simply want to switch up your side dishes, there are plenty of substitutes to try.
What is Couscous?
Couscous is a type of pasta made from semolina flour, which comes from durum wheat. The semolina flour is rolled into tiny balls or pearls and then steamed until light and fluffy. Traditional couscous hails from North African countries like Morocco, Algeria, and Tunisia. It’s a versatile base for dishes like tagines and salads.
Some key features that make couscous unique:
- Small, rounded pearls of semolina
- Light and fluffy texture
- Neutral flavor that absorbs surrounding ingredients
- Fast cooking time of just 5-10 minutes
- Works well in salads, stews, soups, and as a side dish
Why Replace Couscous?
There are a few reasons you may want to use an alternative to regular couscous:
- Dietary restrictions – Couscous contains wheat/gluten which some people can’t eat due to allergies or celiac disease. A substitute gives more options.
- Low-carb/Keto diets – Couscous is relatively high in carbs. Lower-carb substitutes work better for low-carb lifestyles.
- Paleo or grain-free diets – Followers of these diets avoid all grains and wheat, so couscous is off the menu.
- Change of pace – Trying new flavors and textures can bring excitement to your usual couscous routine.
The good news is there are plenty of versatile, grain-free alternatives to suit any dietary needs or tastes.
Top Replacements for Couscous
Here are some of the best options for couscous substitutes:
Cauliflower Rice
Cauliflower rice has a similar look and texture to couscous. To make it, simply pulse raw cauliflower florets in a food processor until reduced to rice-sized granules. Cauliflower rice is low-carb, gluten-free, and provides a neutral base for sauces and seasonings just like couscous.
Quinoa
Quinoa is a popular protein-packed seed that substitutes well for couscous. It has a natural nutty flavor and light, fluffy texture when cooked. Rinsing quinoa before cooking can help remove any bitterness. Quinoa cooks faster than couscous, in about 10-15 minutes.
Israeli (Pearl) Couscous
Pearl couscous, also called Israeli or giant couscous, is a wheat-based substitute with larger grains about the size of peppercorns. It has a chewier texture and nuttier flavor than regular couscous. Pearl couscous may contain gluten, so check the packaging if avoiding wheat.
Buckwheat Groats
Despite the name, buckwheat is gluten-free and not closely related to wheat.Buckwheat groats have a mild, nutty taste that works as a stand-in for couscous. Look for roasted groats to enhance the flavor. Buckwheat takes longer to cook than regular couscous.
Bulgur
Bulgur is made from cracked, parboiled wheat kernels. It has a fluffier texture than couscous but retains a wheat flavor. Rinsing bulgur before cooking can make it less chewy. Bulgur contains gluten so avoid if sensitive or allergic.
Farro
Farro is an ancient wheat grain with a chewy texture and nutty taste. It’s higher in fiber and protein than traditional couscous. Farro requires more cooking time, about 20-25 minutes. Remember it contains gluten like regular couscous.
Freekeh
Smoked green wheat, freekeh has an earthy, nutty flavor that pairs well with bold seasonings. Its firm chewy texture stands up in vegetarian dishes and salads. Freekeh contains gluten and needs more cooking time than couscous.
Millet
Tiny, gluten-free millet grains have a mild corn-like flavor that absorbs surrounding flavors well. Millet cooks up light and fluffy with a texture similar to couscous. Toasted millet brings out a nice nuttiness.
Chickpea Pasta
For a couscous feel without the grains, chickpea pasta is a good choice. The small shape mimics couscous pearls. Chickpea pasta is high in protein and gluten-free. It can be used cold in salads or hot in soups and stews.
How to Cook Couscous Substitutes
Many couscous replacements like cauliflower rice and quinoa can be cooked just like regular couscous using a pasta pot or steamer basket. Here are some general tips for cooking times:
- Cauliflower rice – Steam for 5 minutes until tender.
- Quinoa – Combine 1 cup quinoa with 2 cups liquid. Bring to a boil, then simmer for 10-15 minutes.
- Buckwheat groats – Toast in a dry skillet for 2 minutes, then boil in 2 cups liquid for 10-15 minutes.
- Bulgur and pearl couscous – Boil in liquid for 10-12 minutes until tender.
- Chickpea pasta – Cook according to package directions, usually 5-8 minutes.
For firmer grains like farro and freekeh, it’s best to boil them like rice in plenty of water until tender, 15-25 minutes. Always taste as you go to check doneness.
Dishes to Make with Couscous Alternatives
Here are some delicious ways to use couscous substitutes in your cooking:
Quinoa Tabbouleh Salad
Tabbouleh is a classic Middle Eastern salad traditionally made with bulgur and parsley. Substitute quinoa for a gluten-free take, along with tomatoes, onions, garlic, olive oil, lemon juice, and fresh herbs.
Cauliflower Rice Risotto
For a low-carb risotto, use riced cauliflower instead of Arborio rice. Gently cook in broth with garlic, onions, white wine, Parmesan, and herbs.
Pearl Couscous Primavera
Make this fresh vegetable and pasta dish with pearl couscous instead of regular pasta. Saute chopped veggies like zucchini, peas, and tomatoes, add cooked pearl couscous, and top with Parmesan.
Millet-Stuffed Peppers
Fill bell peppers with a cheesy millet filling for a gluten-free take on stuffed peppers. Cook millet with tomato sauce, mozzarella, and fresh basil.
Chickpea Pasta Salad
Chickpea pasta adds protein and great texture to veggie-packed pasta salads. Toss with chopped cucumbers, cherry tomatoes, olives, feta, and Italian dressing.
With a little creativity, you can use alternative grains and veggie-based options like cauliflower rice in place of couscous in all your favorite dishes!
Nutrition Comparison
Here’s how these couscous swaps compare nutritionally to traditional couscous:
| Food | Calories | Carbs | Protein | Fiber |
|---|---|---|---|---|
| Couscous (1 cup cooked) | 176 | 35g | 6g | 2g |
| Quinoa (1 cup cooked) | 222 | 39g | 8g | 5g |
| Cauliflower Rice (1 cup) | 25 | 5g | 2g | 2g |
| Buckwheat Groats (1 cup cooked) | 155 | 33g | 6g | 4g |
| Pearl Couscous (1 cup cooked) | 176 | 35g | 6g | 4g |
| Chickpea Pasta (1 cup cooked) | 200 | 36g | 13g | 5g |
As shown, cauliflower rice is considerably lower in calories and carbs than regular couscous and the other substitutes. Quinoa provides more protein and fiber. Gluten-free options like quinoa, buckwheat, and chickpea pasta are suitable for those sensitive to wheat/gluten.
Pros and Cons of Couscous Substitutes
Here’s a quick rundown of the advantages and disadvantages of using common couscous swap options:
Cauliflower Rice
Pros:
- Lowest in carbs and calories
- Gluten-free
- Neutral flavor
Cons:
- Not as sturdy texture
- Can have “cauliflower” taste if not well seasoned
- Lower protein than couscous
Quinoa
Pros:
- Higher protein than couscous
- More nutrients and fiber
- Gluten-free
Cons:
- Stronger natural flavor
- Smaller grain not as couscous-like
- Higher carb than cauliflower rice
Pearl Couscous
Pros:
- Largest grain mimics couscous well
- Familiar wheat flavor
- Sturdy texture for salads
Cons:
- Not low-carb or gluten-free
- Less protein than quinoa
Depending on your needs, priorities like fewer carbs, more protein, or gluten-free status will help determine the best substitute for you. Taste and texture preferences are important too.
Frequently Asked Questions
Is couscous keto-friendly?
No, traditional couscous is not keto-friendly. A 1/4 cup serving of cooked couscous contains about 20 net carbs. This exceeds the typical daily allotment of 20-50 grams of net carbs on a keto diet. Cauliflower rice is a good keto-friendly substitute.
Is couscous gluten-free?
No, regular couscous contains wheat and is not gluten-free. Gluten-free alternatives include quinoa, millet, chickpea pasta, and buckwheat groats.
Is couscous healthy?
In moderation, couscous can be part of a healthy diet. It provides carbohydrates, some fiber and plant-based protein. However, the refined grains lack nutritional value compared to whole grains. Going with a whole grain substitute boosts nutrition.
Can I use quinoa instead of couscous in recipes?
Yes, in most cases you can directly substitute quinoa for couscous in recipes at a 1:1 ratio. The cooking method is the same – simply boiling until fluffy. Just keep in mind quinoa has a stronger flavor, so adjust herbs and seasoning if needed.
Can I replace couscous with rice?
You can substitute rice for couscous in recipes, but the flavor and texture will be quite different. White rice has a milder flavor while brown rice has a chewier texture. The grain size also won’t mimic couscous as well. Cauliflower rice is a lighter option.
Conclusion
With so many options like cauliflower rice, quinoa, pearl couscous and more, you can definitely find a delicious, nutritious substitute for regular couscous. Consider your dietary needs and texture preferences first. Then get cooking with new couscous-like sides and salads!