Heart-Healthy Traditional Brazilian Cuscuz
Discover a wholesome twist on a Brazilian classic with this Heart-Healthy Traditional Brazilian Cuscuz recipe! Made with fine cornmeal and infused with vibrant, nutrient-packed ingredients like sweet corn, grated carrots, fresh parsley, and green onions, this dish is elevated with the addition of heart-smart olive oil and optional flaxseeds for an extra boost of omega-3s. Steamed to perfection, the cuscuz boasts a light and fluffy texture, making it both satisfying and gentle on your heart. Ready in just 25 minutes, it's an ideal option for a quick-but-nourishing meal or snack. Serve it on its own or pair with creamy avocado slices or low-fat cottage cheese to create a balanced and flavorful dish that’s as comforting as it is healthy. Perfect for those seeking a nutritious yet authentic taste of Brazil, this recipe is sure to impress!
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Recipe Information
Ingredients
- 2 cups Cornmeal (preferably fine or flaked for cuscuz)
- 1.25 cups Warm water
- 2 tablespoons Extra virgin olive oil
- 0.5 cup Low-sodium canned or fresh sweet corn (drained and rinsed if canned)
- 0.5 cup Grated carrot
- 2 tablespoons Chopped green onions
- 2 tablespoons Chopped fresh parsley
- 1 tablespoon Flaxseeds (optional, for added heart-health benefits)
- 0.25 teaspoon Salt (optional, heart-healthy amount)
Instructions
In a large bowl, combine the cornmeal and salt (if using). Gradually add the warm water to the cornmeal, mixing gently with your hands or a spoon until the mixture is evenly moist but not overly wet. Let it sit for 5 minutes to allow the cornmeal to hydrate.
Meanwhile, prepare your cuscuz steamer or double boiler. Add water to the bottom pot and bring it to a simmer. Lightly oil the steaming section of your cuscuz maker or a heatproof bowl that fits inside your double boiler.
Once the cornmeal has rested, gently mix in the sweet corn, grated carrot, green onions, parsley, olive oil, and flaxseeds (if using). Avoid compressing the mixture; keep it light and fluffy.
Transfer the cornmeal mixture into the prepared steaming section or bowl, spreading it evenly but without pressing it down too firmly.
Place the steamer or double boiler over the simmering water. Cover with a lid and steam for 10-15 minutes, or until the cuscuz is firm and holds its shape when gently pressed.
Carefully remove the cuscuz from the steamer. Allow it to cool slightly before unmolding onto a plate or serving dish.
Slice and serve warm. This heart-healthy cuscuz can be enjoyed on its own or paired with fresh avocado slices or low-fat cottage cheese for added protein and creaminess.
Nutrition Facts
Calories |
1505 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.8 g | 48% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 629 mg | 27% | |
| Total Carbohydrate | 266.0 g | 97% | |
| Dietary Fiber | 29.0 g | 104% | |
| Total Sugars | 10.9 g | ||
| Protein | 27.3 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 91 mg | 7% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 1095 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
