Couscous with Tfaya

Lamb and Vegetable Couscous with Tfaya (Caramelized Onion Topping)

INGREDIENTS:

 For the Couscous:

•    1 kilogram of lamb, cut into medium-sized pieces
•    1/2 kilogram of couscous
•    2 onions, sliced
•    2 tomatoes, diced
•    1 bunch of parsley, chopped
•    1/2 kilogram of carrots, cut into large pieces
•    1/2 kilogram of turnips, peeled and quartered
•    1/4 of a small cabbage, roughly chopped
•    4 zucchinis, cut into large chunks
•    1/2 kilogram of pumpkin, peeled and cut into large pieces
•    1 can of chickpeas, boiled and drained
•    2 red chili peppers (optional)
•    1/2 cup of olive oil
•    1 teaspoon of salt
•    1 teaspoon of black pepper
•    1 teaspoon of ginger powder
•    1 teaspoon of turmeric
•    1/4 teaspoon of saffron, dissolved in water (optional)
•    4 cups of boiling water

 For the Tfaya (Caramelized Onion Topping):

•    3 onions, sliced
•    1 tablespoon of butter or vegetable oil
•    1/2 cup of raisins, washed and soaked in cold water for 15 minutes
•    1/4 teaspoon of black pepper
•    1/2 teaspoon of salt
•    1/2 teaspoon of ginger powder
•    1/2 teaspoon of cinnamon
•    1/4 teaspoon of sugar

INSTRUCTIONS:

1. Prepare the Lamb and Vegetables:

   - In a large pot, heat 1/4 cup of olive oil over medium heat. Add the sliced onions and sauté until translucent.   - Add the lamb pieces and season with salt, black pepper, ginger powder, turmeric, and saffron (if using). Stir well to coat the meat with the spices.   - Add the diced tomatoes and boiling water to the pot. Cover and let it cook for 30 minutes on low heat.   - After 30 minutes, add the carrots, turnips, and cabbage to the pot. Continue cooking for another 30 minutes, allowing the vegetables to soften.

2. Prepare the Couscous:

   - Place the couscous in a large bowl. Sprinkle 2 cups of cold water over the couscous and mix gently with your fingers. Add 1/4 cup of olive oil and mix again.   - Once the lamb and vegetables have cooked for 30 minutes, and steam begins to rise from the pot, place the couscous in a steamer basket above the pot. Steam for 15 minutes.   - Remove the steamer basket and fluff the couscous with a fork. Sprinkle with an additional 2 cups of cold water, 1 teaspoon of salt, and 1 tablespoon of olive oil. Mix well.   - Add the remaining vegetables (zucchini, pumpkin, chickpeas, and chili peppers) to the pot, then return the couscous to the steamer basket and steam for another 15 minutes until the couscous is tender and fluffy.

3. Prepare the Tfaya (Caramelized Onion Topping):

   - While the couscous is steaming, prepare the tfaya. In a separate pan, heat the butter or vegetable oil over medium heat. Add the sliced onions and sauté until they begin to soften.   - Add the black pepper, salt, ginger powder, cinnamon, and sugar. Continue to cook the onions over low heat for about 15 minutes, stirring occasionally, until they are golden brown and caramelized.   - Drain the soaked raisins and add them to the onions. Stir well and cook for an additional 5 minutes.

4. Assemble and Serve:

   - To serve, spread the couscous on a large platter, creating a well in the center.   - Arrange the lamb pieces and vegetables in the center, spooning some of the cooking liquid over the couscous for added flavor.   - Top with the tfaya (caramelized onion and raisin mixture).   - Garnish with freshly chopped parsley and serve hot. 
Enjoy this flavorful and aromatic dish as a centerpiece for your next gathering!

NOTE: Cook the meat and vegetables with the spices in the pot (see how to prepare various types of couscous on the following pages)

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The Benefits and Nutritional Value of Couscous

Couscous: A Staple Dish with Rich Nutritional Value

Couscous, a culinary delight originating from North Africa and revered in parts of the Middle East (Palestine, Jordan, Lebanon) and Turkey, is a staple dish cherished for its versatility and nutritional richness. While its preparation and ingredients may vary across regions, couscous remains a beloved culinary cornerstone. It is known as "couscous" in Africa and Turkey, "maftoul" in Palestine, Jordan, and Lebanon, and "maghrebiya" in Lebanon.

Nutritional Value of Couscous

Couscous, particularly when prepared in the Turkish style with eggs and milk, is a nutritional powerhouse. Here's a breakdown of the approximate nutritional value per 100 grams of cooked couscous:

Macronutrient	Amount
Energy (Calories)	112 kcal
Protein	3.97 g
Water	70 g
Carbohydrates	25.45 g
Fat	0.28 g

Micronutrients:

Couscous is a rich source of essential micronutrients, including:

• Fiber: 2.2 g (8% of Daily Value)
• Iron: 1.5 mg (8% of Daily Value)
• Magnesium: 33 mg (8% of Daily Value)
• Phosphorus: 82 mg (8% of Daily Value)
• Manganese: 0.3 mg (15% of Daily Value)
• Selenium: 13 mcg (19% of Daily Value)

Health Benefits of Couscous:

• Digestive Health: Couscous' high fiber content aids digestion, promoting regular bowel movements and preventing constipation.

• Heart Health: Fiber in couscous may help lower cholesterol levels, reducing the risk of heart disease.

• Blood Sugar Control: The fiber content in couscous may help regulate blood sugar levels, beneficial for individuals with diabetes or prediabetes.

• Weight Management: Couscous' low calorie and high fiber content can contribute to a healthy weight management plan.

• Nutrient-Rich Source: Couscous provides essential vitamins and minerals, including iron, magnesium, phosphorus, manganese, selenium, and B vitamins.

Preparation of Couscous:

• Bring water or broth to a boil.

• Add couscous and a pinch of salt.

• Remove from heat, cover, and let steam for 5-10 minutes.

• Fluff with a fork and add desired ingredients.

Couscous can be served with various accompaniments, such as stews, vegetables, meats, or as a base for salads. Its versatility and nutritional value make it a staple dish in many cuisines worldwide.