Curried Couscous

This Curried Couscous recipe with added healthy nuts and seeds is not only delicious, but a great option for supporting optimal fueling and recovery for training. This recipe can be made with whole wheat couscous or orzo which provides complex carbohydrates for sustained energy, while the roasted cauliflower and diced carrots provide vitamins, minerals, antioxidants, along with great texture and color. While the turmeric gives great color along with its potent anti-inflammatory properties. The Greek yogurt adds protein and probiotics for muscle repair and gut health, and the almonds and pumpkin seeds provide healthy fats and additional protein for satiety and muscle recovery. This a great recipe to make ahead and can be served warm or cold, packed in lunches or served as a side at dinner.  

Ingredients:

  • 1 box Israeli couscous or whole wheat orzo (8 oz) (*For Gluten Free using Quinoa, or rice would also work great)

  • 1 head cauliflower, florets broken into pieces (can be 1 ½ cup frozen riced)

  • 1 Tbsp curry powder

  • 1 Tbsp turmeric

  • 1 Tbsp cumin, ground

  • 1 Tbsp coriander, ground

  • 1/2 Tbsp salt

  • 1/2 tsp cayenne pepper

  • 2 Tbsp brown sugar

  • 1 Tbsp olive oil

  • 2 small carrots, peeled, small dice

  • ¼ cup plain Greek yogurt 

  • ¼ cup Olive oil or Avocado oil-based Mayonnaise (* Vegenaise for Vegan works great also)

  • 1/2 bunch cilantro, chopped

  • 1/2 lime, juiced

  • Salt and pepper to taste

  • 1/4 cup chopped almonds

  • 1/4 cup pumpkin seeds

Instructions:

Cook the couscous or orzo according to the package directions. Drain and set aside.

Preheat the oven to 425 F. In a large bowl, mix the curry powder, turmeric, cumin, coriander, salt, cayenne pepper, and brown sugar.

Toss the cauliflower florets in the spice mixture until they are well coated. Drizzle with the olive oil and toss again.

Spread the cauliflower in a single layer on a baking sheet and roast for 20-25 minutes, until tender and slightly browned.

In a large bowl, mix the cooked couscous or orzo, roasted cauliflower, and diced carrots.

In a small bowl, whisk together the Greek yogurt, mayo, cilantro, lime juice, salt, and pepper.

Pour the yogurt mixture over the couscous and vegetables and stir to combine.

Sprinkle chopped almonds and pumpkin seeds on top of the dish and serve.

Benefits:

Whole wheat couscous or orzo: These options are made from whole grains and are a good source of fiber, which can help regulate blood sugar levels and aid in digestion.

Cauliflower: Cauliflower high in fiber and vitamin C. It also contains sulforaphane, a compound that may have anti-cancer properties.

Spices (curry powder, turmeric, cumin, coriander, cayenne pepper): These spices not only add flavor to the dish, but also have anti-inflammatory properties that may improve overall health.

Olive oil: Using only a tablespoon of olive oil helps to keep the fat content of the dish in check while still adding healthy fats and flavor.

Carrots: Carrots are a good source of fiber, vitamin A, and antioxidants.

Greek yogurt: Greek yogurt provides protein and probiotics that may aid in gut health.

Cilantro: Cilantro adds fresh flavor to the dish and is a good source of vitamins and minerals.

Almonds: Almonds are a good source of healthy fats, fiber, and protein. They may also help lower cholesterol levels and reduce the risk of heart disease.

Pumpkin seeds: Pumpkin seeds are a good source of magnesium, zinc, and protein. They may also help reduce inflammation and improve prostate and bladder health.

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