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October 23, 2022

Low FODMAP Moroccan Couscous

Prep Time: 5 min
Cook Time: 15 min
Total Time: 20 min

A warming combination of Moroccan inspired spices mixed with sauteed courgette and carrot, fluffy couscous and sweetened with dried cranberries and raisins. Ideal for serving at dinner parties or making in big batches.

What ingredients do I need to make this moroccan couscous?

Gluten free couscous: to make this recipe gluten free suitable you must use gluten free couscous which is often made with maize, if you’re not gluten free use regular couscous
Low FODMAP, onion and garlic free stock: this is optional and it’s still delicious without but this adds extra flavour, just remember to use less salt if using
Courgette: this is low FODMAP up to ⅓ cup per serve and adds a nourishing crunch
Carrot: adds a vibrant orange and added vitamins and bite to the dish
Spices: a mix of turmeric, cumin, cinnamon, coriander seed, paprika, cayenne pepper
Chickpeas: these are evocative of classic moroccan food, and are low FODMAP up to ¼ cup per serve
Raisins and dried cranberries: these add sweetness and are low FODMAP in the quantities listed
Lemon juice: to contrast the sweetness and balance flavours
Chopped parsley: this is a garnish that’s stirred through and sprinkled on top to add a refreshing touch
Toasted flaked almonds: you can purchase these toasted and flaked, only add these as a garnish if you tolerate nuts – to make this nut free omit the almonds as a garnish

A complete list of ingredients, quantities and instructions are in the grey recipe card at the bottom of the page

Are these free from gluten, dairy and egg?

This is naturally free from dairy and egg. Couscous is made with durum wheat, but if you use a gluten free couscous alternative, this dish is gluten free.

Is this low FODMAP?

Yes, according to Monash University the quantities used are certified low FODMAP, just ensure that you divide it into at least 3 portions.

Is this nightshade free?

If you omit the paprika and cayenne pepper, this recipe will be nightshade free

How to make:

Dice the courgette and carrots. Immerse the couscous in boiling water and (optional) stock and cover.
Saute the carrots and courgettes for 8 minutes, lower and add the spices then add the chickpeas, couscous, raisins and cranberries. Finish by stirring through lemon juice and fresh parsley and serving up.

How to store:

Store in an airtight container in the fridge for up to 3 days, can be enjoyed cold, or you can reheat in portions in a frying pan until heated through.

Tips for making the best moroccan couscous:

Use a non-stick (PFOA and PFAS free) frying pan

Moroccan Couscous

katya kozary
A warming combination of Moroccan inspired spices mixed with sauteed courgette and carrot, fluffy couscous and sweetened with dried cranberries and raisins. Ideal for serving at dinner parties or making in big batches.
No ratings yet
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
SEASON Summer, Spring, Autumn
ENERGY INTENSITY Low
SERVINGS 3

Equipment

Chopping Boad
Knife
Small Bowl
Frying Pan
Wooden Spoon
DIET LABELSPlant Based, Vegan, Gluten Free, Dairy Free, Egg Free, Nut Free, Seed Free, Soy Free, Low FODMAP, Refined Sugar Free, Allium, Onion and Garlic Free, Nightshade Free

Ingredients
 
 

  • 1 tbsp olive oil
  • 1/2 cup couscous gluten free
  • 3/4 cup water or according to couscous packet instructions
  • 1 1/2 cups carrot cubed
  • 1 cup courgette cubed
  • 3/4 tsp ground turmeric
  • 1/2 tsp ground cumin
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground coriander seed
  • 1/2 tsp ground paprika omit if nightshade free
  • 1/16 tsp ground cayenne pepper omit if nightshade free
  • 1/2 tsp salt or less or more to taste
  • 3/4 cup chickpeas from a can, drained
  • 3 tbsp raisins
  • 3 tbsp dried cranberries sugar free
  • 3/4 tbsp lemon juice freshly squeezed
  • 1/4 cup parsley
  • 1/2 lemon sliced - to garnish

Instructions
 

  • Remove the ends from the courgette and carrots and dice finely. Add the couscous to a bowl with boiling water (and stock if using) and cover with a plate, set aside for 5 minutes.
  • In a large non-stick frying pan, add the olive oil, courgettes and carrots and saute on a high heat for 8 minutes, stirring regularly as they brown. 
  • After 8 minutes lower to a medium heat, stir through the turmeric, cumin, cinnamon, coriander seed, paprika, cayenne pepper and salt (omit salt or use less if using stock). 
  • Stir in the chickpeas and heat through for ~2 minutes. Finally, stir through the couscous, raisins, dried cranberries, and heat for a further 2 minutes. Finally, mix in the lemon juice and most of the fresh parsley. 
  • Transfer to a serving platter or to individual plates and garnish with fresh sliced lemons, toasted flaked almonds (omit if nut free) and fresh parsley. 
  • Store in an airtight container in the fridge for up to 3 days, can be enjoyed cold.
MAKE IT MORE ACCESSBILE

Sit at a high stool as you stir the ingredients in the frying pan to conserve energy

Keyword moroccan couscous, couscous, gluten free moroccan couscous, low FODMAP couscous, couscous salad, health couscous, vegan couscous salad
Did you Make this Recipe?Rate it & leave your feedback in the comments section below or Tag @myaccessiblekitchen on Instagram and Hashtag #myaccessiblekitchen!

Hey, I'm Katya!

Welcome to My Accessible Kitchen, where you can find delicious, healthy recipes that are suitable for many elimination diets. To learn more about me, click here

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