Is couscous gluten free? Is a question that's been on my mind ever since I became gluten intolerant. Read on to find out what I’ve learned, plus an easy and basic recipe for cooking couscous.
Couscous is a fairly new ingredient in my cooking repertoire. Growing up in India, I wasn’t familiar with it and hadn’t tried it until I started living in the UK. It’s now a regular part of my pantry, and I enjoy cooking with it because it’s so versatile. What I love most about couscous is that, just like rice, it’s a blank canvas for flavors!
Ever since I developed gluten intolerance, I have stuck to a gluten-free diet. This means that couscous is out of my meals - but I still make it for my girls.
Well, since I’ve kind of answered the question, "Is couscous gluten free?" here, the rest of the article might seem a bit dull, right? — Not at all! Read on to learn more about couscous, its many types, the best substitutes, and a recipe for preparing it.
Another question that’s been on my mind is: "Is buckwheat gluten free?"
For easier navigation, I have organized this article into sections. Feel free to use the links below to jump to the section you want to read first.
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What is couscous?
Couscous is a type of grain, made from semolina, which is coarsely ground durum wheat.
The semolina is moistened and then rolled to form tiny spheres, giving couscous its signature texture. These small spheres are usually golden or light brown in color, depending on the type of wheat used.
Interestingly, because semolina is also the main ingredient in pasta, couscous could be seen as a close cousin to pasta. There is a key difference though. Pasta is made from dough that's kneaded and shaped; couscous is simply formed from moistened semolina without ever becoming dough.
So, you might think of couscous as tiny, sphere-shaped pasta, but it's made with a different process. This gives it a light, fluffy texture which is perfect for absorbing the flavors of any sauce, broth, or seasoning you pair it with.
Is couscous gluten-free?
No, couscous is not gluten-free.
Gluten is a type of protein found in several grains, with wheat being the most common source. Gluten gives bread its elasticity and chewy texture. For people with gluten intolerance or celiac disease, gluten can cause a host of uncomfortable or even serious health issues. Besides wheat, grains like rye and barley also contain gluten.
Some people might assume couscous is gluten-free because of its appearance. At first glance, it can resemble other grains like rice or quinoa. Adding to the confusion, certain gluten-free grains, like buckwheat and sorghum, can look similar to couscous in their uncooked form.
However, looks can be deceiving! Despite these visual similarities, couscous contains gluten, making it off-limits for anyone who needs to have a gluten free diet.
Why is couscous not gluten-free?
Semolina, the main ingredient in couscous, is derived from durum wheat, so naturally, it contains gluten. Since couscous is made from semolina, it’s not safe for those avoiding gluten.
Types of couscous
Couscous is a staple of the Maghreb region, commonly known as North Africa. There are several types of couscous. They also come in many sizes—from the tiniest, bead-like grains to larger, pea-sized spheres—each with its unique culinary applications.
Moroccan Couscous
Moroccan couscous is the most familiar type for many people. These tiny, irregularly shaped grains resemble polenta in texture, creating a light and fluffy base for a variety of dishes.
Also known as golden couscous due to its yellow hue, this type is the most commonly available and widely used around the world. Its versatility makes it an ideal choice for everything from hearty stews to refreshing salads.
Instant Couscous
Instant couscous is what you’ll find most commonly in grocery stores. This pre-cooked and dried version of Moroccan couscous is perfect for those busy days when you need a quick meal.
I love making this vegan couscous salad with instant couscous - delicious and super easy to prepare! Do check the section below, where I explain how to cook instant couscous in just 10 minutes.
Pearl Couscous
Pearl couscous is another delightful variety, known for its pretty, round, and uniform shapes that resemble pearls! Also known as Israeli couscous, Maftoul, or Ptitim, this pellet-like couscous takes a bit longer to cook than Moroccan couscous and has a pleasantly chewy texture.
Generally light brown, pearl couscous can also be found in tri-color varieties, which add a vibrant touch to salads and dishes, making them visually appealing as well as tasty.
Is Israeli couscous gluten free?
No, Israeli couscous, also known as pearl couscous, is not gluten-free. Just like traditional couscous, it’s made from semolina, which comes from durum wheat, so it contains gluten. If you’re avoiding gluten for health reasons, it’s best to skip Israeli couscous and look for gluten-free alternatives instead.
Lebanese Couscous
Finally, we have Lebanese couscous, also known as Moghrabieh. This is the largest of all couscous types, with its pea-sized, spherical shape that takes the longest to cook.
To cook Lebanese couscous, simply treat it like pasta—boil it in plenty of water until it reaches that perfect tenderness.
What is a gluten-free replacement for couscous?
Couscous is not gluten-free, making it unsuitable for anyone who is gluten intolerant, has gluten sensitivity, or suffers from celiac disease. This is important to keep in mind if you're exploring new ingredients for your meals.
However, the good news is that many gluten-free couscous products are available in supermarkets these days! Be sure though to check the ingredients list carefully to ensure you’re selecting the right gluten-free option that meets your dietary needs.
Here are some great gluten-free alternatives to couscous:
White or brown rice: While rice isn’t a perfect substitute for couscous since the grains are larger, it can still work well in many dishes. Short-grain rice is particularly helpful because it has a similar shape and texture.
For a closer match, pound or coarsely grind regular rice until it resembles the uneven texture of Moroccan couscous. This can be a fantastic gluten-free alternative that retains the versatility of couscous in your recipes.
Millets: These small, round whole grains are completely free of gluten and incredibly versatile. The smaller varieties, like foxtail millet and barnyard millet, cook quickly and have a neutral flavor, making them a fantastic base for various dishes.
Quinoa: This superfood has a similar texture, appearance, and feel to couscous, making it a near-perfect substitute. Just make sure to choose quinoa that is certified gluten-free to avoid any cross-contamination.
Sabudana: Made from tapioca starch, sabudana comes in various sizes—from small bead-like grains, about the size of mustard seeds, to larger ones that look like pearls (hence the name tapioca pearls). They add a unique texture to dishes and can be a fun addition to your cooking.
To prepare sabudana (tapioca pearls), soak them overnight in just enough water to cover them. By morning, the tapioca pearls will have absorbed the water and become plump, making them ready for use in your favorite recipes.
Buckwheat: Despite its name, buckwheat is not related to wheat and is naturally gluten-free. It has a slightly nutty flavor and can be cooked into a fluffy grain-like dish, similar to couscous. It is also a great ingredient for making buckwheat naan, offering a delicious gluten-free alternative to traditional naan.
Amaranth: This is another gluten-free grain that cooks to a soft, porridge-like consistency. It has a slightly earthy flavor and is packed with protein and nutrients, making it a wholesome substitute in salads and grain bowls.
Teff: These are tiny, gluten-free grains that are rich in protein and fiber. They have a mild, nutty flavor and can be cooked to a porridge-like texture or used in baked goods. It's also the main ingredient in traditional Ethiopian injera bread.
How to cook couscous
In this section, I will help you prepare instant couscous—the kind available in most grocery stores—to perfection in just 10 minutes.
This is a basic recipe that requires just two ingredients: couscous and water. Check the recipe card for quantities.
Step 1: Place the couscous in a bowl and add hot (freshly boiled) water.
The couscous will soak up all the water and "swell" (see notes below for yield), so keep this in mind when choosing the bowl size.
Step 2: Cover with a lid and set aside for 10 minutes.
Step 3: After 10 minutes, remove the lid and gently fluff the grains up with a fork or spoon (also see the video below).
The couscous is now ready to be used!
You can make a warm or cold salad with it, a one-pot meal such as vegetable pulao or a tagine, or serve it as a side to your main meal. Check the section below for more suggestions.
Notes, Serving, and Storage
Allergens Free Labels: This couscous recipe is dairy-free, nut-free, soy-free, and allium-free.
Yield: 1 cup (175 grams; 6¼ oz.) of dried couscous yields about 4 cups (405 grams; 14¼ oz.) of cooked couscous.
Oil or butter: You can, if you want, add 1 teaspoon of butter or oil to the hot water. This will give the couscous a velvety, creamy texture, just like buttered rice. If you add butter, the recipe will no longer be dairy-free.
Water or stock?: This depends on how you want to use the cooked couscous. If you plan to serve it alongside a meal, plain water will be sufficient. However, if you’re making a salad or vegetable pulao, soak the couscous in the stock of your choice for that extra flavor. Do bear in mind that the stock you choose will change the dietary labels of the couscous.
Serving: There are many ways to serve couscous as part of meals. One of my favorite ways is with black chana curry, sauteed okra, and tomato raita—it makes for a hearty, Indian-flavored meal!
Storage: Cooked couscous will keep in the fridge for 3-4 days. Cool it completely, then store it in a fridge-safe container with a tight-fitting lid.
Frequently Asked Questions
A great gluten-free alternative to couscous is quinoa, which has a similar texture and a mild, nutty flavor that pairs well with various dishes.
It's packed with protein and is easy to prepare—just rinse it, cook it in water or broth, and let it fluff up into those lovely little grains. You can use quinoa in salads, as a side dish, or even as a base for a hearty bowl, making it incredibly versatile. Plus, it's gluten-free and a fantastic option if you're looking to keep things light and nutritious in your meals! Some other gluten free alternatives are amaranth, teff, and millet.
No, couscous is not suitable for people with celiac disease.
Since it’s made from semolina, which comes from durum wheat, it contains gluten—a protein that triggers harmful reactions in those with celiac disease. Even though couscous might look similar to other gluten-free grains, it's important to steer clear of it if you’re celiac or have gluten sensitivity. Thankfully, there are plenty of gluten-free alternatives out there, like quinoa or millet, that can fill that void without compromising your health!
No, giant couscous, also known as Israeli couscous or pearl couscous, is not gluten-free.
Like traditional couscous, it’s made from semolina, which comes from durum wheat, and therefore contains gluten. If you’re looking for a gluten-free option, it’s best to steer clear of giant couscous and opt for alternatives like quinoa or gluten-free pasta instead. These substitutes can provide a similar texture and delicious flavor in your dishes, allowing you to enjoy your meals without worrying about gluten!
Couscous is made from wheat, specifically semolina, which comes from durum wheat. So, if you're picturing those tiny, fluffy grains, just remember that they’re all about that wheat goodness! While corn does have its delicious varieties and can be used to make gluten-free alternatives, traditional couscous isn’t one of them. If you’re looking for something corn-based, you might want to check out cornmeal or polenta instead, but for authentic couscous, it’s all about the wheat!
Yes, you can find gluten-free couscous options available in many supermarkets these days! These gluten-free varieties are typically made from ingredients like corn or rice flour, offering a similar texture to traditional couscous without the gluten. Just make sure to check the packaging to confirm that it’s labeled gluten-free, as some products may still contain wheat. It’s a great way to enjoy the fun and versatility of couscous while sticking to your gluten-free diet!
If you have enjoyed reading this, please take a moment to leave a comment and a rating below. This will motivate me to create more good content for you! You can also engage with me on Twitter, Facebook, and Instagram. - Padma
📖 Recipe
How To Cook Couscous - Basic and simple recipe
Equipment
- 1 large bowl with lid
- 1 fork or spoon
Ingredients
- 1 cup (6¼oz. / 175g) instant couscous
- 1 cup hot water
Instructions
- Place the couscous in a bowl. Add the hot (freshly boiled) water to it.1 cup (6¼oz. / 175g) instant couscous, 1 cup hot water
- Cover the bowl and keep aside for 10 minutes.
- After 10 minutes of soaking in hot water, the couscous would have absorbed all the water. Remove the lid and gently fluff it up with a fork or a spoon.
- The couscous is now ready to use. Make a salad or any other dish of your choice or have it as a side to your main meal.
Video
Notes
Alternative quantities provided in the recipe card are for 1x only.
Allergens Disclaimer
Our content aims to be informative and educational, but it should not replace professional medical advice. Since manufacturing processes can vary and cross-contamination is possible, it's essential to verify product labels and allergen information. Make sure all ingredients align with your specific allergies. As readers, you bear the responsibility for ensuring allergen safety when buying or consuming foods.
Disclosure: The nutritional information is calculated using an online calculator and is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionists' advice. Changing the quantities and cooking technique will alter the nutritional calculations.
poorna says
Thank you for sharing this information. You guided me well
Padma Kumar says
Thank you for reading, Poorna.
Jess says
So helpful! Thank you for sharing
Sharon says
I love how easy it is to cook couscous. Add hot water and wait. Thank you for sharing about the different varieties. You are a good mom to make couscous for your daughters despite your intolerance, watch out for cross-contact.
Padma Kumar says
Thank you so much Sharon.
Fransic verso says
Wow, this is interesting, and first time to know where it is from. Never heard of Semolina before.
Padma Kumar says
Thank you so much!