Whole Wheat Couscous Stir Fried

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Whole Wheat Couscous Recipe

whole wheat couscous

After making stir fried whole wheat couscous, I’ve discovered I like it even more than stir fried rice. It’s faster, you can eat it as is or you can add just about any meat to it and turn it into a meal just like rice. I added a list of commonly used complex carbs to make it easier for you to compare the nutritional value so you can decide which would be a better choice for your needs.

This recipe has a twist to it. The foundation is half grain and half cauliflower. This means that a 1 cup serving is a little less than 1/2 cup grain, don’t forget there are other veggies,  making this a figure-friendly recipe full of nutrition and flavor and still fills you up. Use vegetables you like. I’ve used chopped broccoli and mushrooms and it worked great. No one will even notice the extra vegetables making this a great way of slipping them past your kids or finicky spouses.

The following information is based on 1 cup cooked in water only.

  • White Rice – calories: 242, carbs: 53 g, fiber: 0 g, protein: 4 g
  • Brown long grain rice – calories: 216,  carbs: 45 g,  fiber: 4 g, protein: 5 g
  • Wild rice – calories: 166, carbs: 35 g, fiber: 3 g, protein: 7 g
  • Whole wheat couscous – calories: 176, carbs 37 g, fiber: 2 g, protein: 9 g
  • Quinoa (Keen wa)  – calories: 222, carbs: 39 g, fiber: 5 g, protein: 9 g

You can add flax seed (cheaper) or sesame seeds at the end to add a nice little crunch. If you like it spicy, add a pinch of red pepper flakes. Prep ingredients before starting. Makes approximately (10) 1 cup servings.

Calories: 144 … Fat: 4 … carbs: 22 … Sodium: 303 … protein: 6

Whole Wheat Couscous Ingredients
  • 1 cup couscous
  • 1 cup low sodium, non fat chicken broth
  • 12 oz fresh cauliflower, steamed or frozen, defrosted and drained very well. Finely chop
  • 1 cup carrots, diced
  • 1 cup celery, diced
  • 1 cup sweet onion, diced
  • 1 cup frozen peas
  • 1 TBSP fresh ginger, (jars found in the produce dept)
  • 2 cloves garlic, pressed or finely diced
  • 2 eggs, beaten
  • 1/4 cup low sodium soy sauce
  • 1 tsp sesame oil
  • 1 TBSP canola oil
Whole Wheat Couscous Directions:
  1. Bring chicken broth to a boil in a medium sauce pan.
  2. At the same time, heat a non-stick skillet and toast the couscous until it just starts to brown. Do not add oil to toast.
  3. Add couscous to chicken broth, stir, cover and remove from heat.
  4. Heat canola oil in a large non stick skillet, saute onions, carrot and celery until almost soft. Add garlic, ginger, broccoli and cauliflower, mix well and saute 3-4 minutes. My 16″ electric skillet is perfect for this recipe.
  5. Fluff couscous with a fork and add to vegetables, mixing well.
  6. Add soy sauce and sesame oil, stir to coat evenly, move mixture to the side of the pan or remove it all to a bowl.
  7. Add eggs and gently stir to scramble them. When almost cooked, blend with the couscous mixture. Add frozen peas.
  8. Taste and adjust seasoning with a little more soy, sesame oil or pepper flakes as you like. Enjoy!

Bon Appetite~ Valerie

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