The couscous is a dish of tiny pasta spheres with a number of uses, including as an ingredient in salads and grain-based soups or as a base for stews.

Given its similarity to various grains, you may be wondering if it is considered safe to eat on a gluten-free diet.

This article examines whether people on a gluten-free diet can eat couscous and suggests alternatives.

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Gluten status

Couscous is traditionally made from durum wheat flour, which contains gluten. It is moistened and mixed, usually with a machine, to make tiny ball-shaped pastes.

Gluten is a group of proteins found in wheat, barley, rye and triticale, which is a cross between wheat and rye. It can also be found in oat products that have been cross-contaminated or processed in the same factory as gluten-containing grains ().

Some people need to avoid gluten for medical and health reasons, and therefore follow a gluten-free diet.

Many people live with some degree or intolerance, in which the body cannot digest or break down gluten. This can cause symptoms such as bloating, diarrhea, constipation, abdominal pain, headaches and fatigue ().

Other people have an abnormal autoimmune response to gluten consumption. Symptoms of celiac disease can be more severe and include seizures, numbness, nausea, fatigue, joint pain, joint stiffness, skin disorders, brittle bones, and digestive problems ().

Semolina is a wheat product, so it naturally contains gluten. This means that couscous made from wheat semolina is not a gluten-free food.

ABSTRACT

Traditional couscous is made from semolina, a durum wheat flour. This means that most couscous contains gluten, a protein that some people should avoid.

Couscous Alternatives

The majority of widely available couscous is made from semolina or durum wheat.

Although there may be gluten-free varieties, such as couscous or others made with a mixture of corn or tapioca starch and egg whites, they don't seem to be easily accessible.

Therefore, it is probably easier for most people to use a gluten-free alternative to couscous that can be similarly incorporated into recipes.

Some similar but gluten-free alternatives to couscous include:

• quinoa Although it has a slightly crunchier texture, it is similar in size and shape to couscous, and it works well in most dishes.
• Sorghum. Sorghum is a grain with a hearty, nutty flavor. It has a round shape and is slightly larger than couscous.
• Short grain rice. Short-grain rice is a little stickier than couscous, but it has a similar shape and versatility.
• Emmer. Farro is similar to brown rice, although it has a lighter taste and fluffier texture. This works well in many couscous dishes.
• Riced cauliflower. This option becomes much more accessible and can even be found frozen. Cauliflower is a neutral-flavored, gluten-free couscous alternative with a similar shape and texture.
• People. This small, round cereal resembles sorghum.

These substitutes can all be used in place of couscous in most recipes, providing a similar shape and structure but without gluten.

Homemade cornmeal couscous recipe

You might also want to try homemade gluten-free couscous. Simply use cornmeal as follows:

Ingredients

• 1 cup (198 grams) cornmeal
• 2 tablespoons (30 ml) of
• 1,5 cup (360 ml) water
• pinch of salt

instructions

1. Combine cornmeal with salt and olive oil in a large saucepan.
2. Add the water and bring to a boil.
3. Reduce heat to a simmer, stirring occasionally, for about 12 minutes, or until grains are dry to the touch.
4. Remove the pan from the heat to cool. Once cooled, transfer the couscous to a new saucepan and use a fork to fluff it. You may need to use a food processor to break up any large lumps.

ABSTRACT

Riced cauliflower, farro, short-grain rice, sorghum, quinoa and millet are gluten-free and can replace couscous in many dishes. You can also try making your own cornmeal couscous.

The bottom line

Couscous is a versatile grain product with a neutral flavor, traditionally made from wheat semolina. It is often used in dishes like salads, soups and stews.

Although wheat-based couscous is not gluten-free, some varieties of couscous are made naturally, such as corn, fermented cassava, or a mixture of potato or tapioca starch and egg whites.

Another option is to choose gluten-free substitutes for couscous. Quinoa, short grain rice and sorghum have similar properties to couscous but do not contain gluten. You can also try making your own cornmeal couscous at home.

If you must avoid gluten, be sure to read the When Choosing Couscous or other grain products to determine if they contain it.

Buy gluten-free couscous alternatives online

• cassava couscous
• Quinoa
• sorghum
• short grain rice
• farro
• sliced ​​cauliflower
• Millet
• cornmeal