Fit Paulista Couscous: Tradition and Flavor in a Healthy Version

São Paulo couscous is a classic and versatile dish in Brazilian cuisine, famous for its unique texture and striking flavor.

In this fit version, we reduced calories and added nutrient-rich ingredients, maintaining the essence and tradition that conquer palates.

Whether as a main course or starter, this recipe is an explosion of flavors and memories!

Detailed Ingredients

Couscous base:

• 1 cup of cornmeal flakes
• 1/2 cup water
• 1 tablespoon olive oil
• 1/2 teaspoon salt

Filling:

• 1 tablespoon olive oil
• 1/2 chopped onion
• 2 cloves of minced garlic
• 1/2 red bell pepper, cut into small cubes
• 1/2 yellow pepper, diced small
• 1 grated carrot
• 1 can of drained peas
• 1 can of tuna in water, drained (optional, for vegan version replace with chopped hearts of palm)
• 2 tablespoons homemade tomato sauce
• 1 teaspoon sweet paprika
• 1/2 teaspoon black pepper
• Chopped fresh parsley to taste

Decoration:

• 2 boiled eggs, sliced
• 4 cherry tomatoes, cut in half
• Green olives to taste

Detailed Preparation Method

Preparation of the couscous base:

1. In a bowl, mix the cornmeal, salt and water until it forms a moist crumble. Set aside.

Filling preparation:

1. Heat the olive oil in a pan and sauté the onion and garlic until golden.
2. Add the peppers, carrots and tomato sauce. Cook for 5 minutes.
3. Mix in the peas, tuna (or hearts of palm), paprika, black pepper and parsley. Cook for another 3 minutes and adjust the salt.

Assembly:

1. In a mold with a hole in the middle, decorate the bottom with egg slices, cherry tomatoes and olives.
2. Mix the corn flour base with the filling until a homogeneous dough forms.
3. Fill the mold with the mixture, pressing lightly to compact it.
4. Unmold onto a plate and serve warm or cold.

Extra Informations

• Nutritional Value (per serving):
  • Calories: 190
  • Proteins: 8 g
  • Carbohydrates: 25 g
  • Fats: 7g
  • Fibers: 5 g
• Side dishes:
  Serve with a green salad or brown rice.
• Occasion: Ideal for light lunches, parties or starters at special dinners.
• Estimated Cost: R$ 25.00.
• Preparation Time: 40 minutes.
• Difficulty Level: Easy.
• Useful Tips:
  • Replace the tuna with shredded chicken or protein of soybeans for variations.
  • For a special touch, add chopped corn or nuts to the mixture.

History

São Paulo couscous has always been the main dish at my family gatherings.

I remember my grandmother carefully assembling the layers of decorations while we children eagerly waited to taste them.

In this fit version, I rescued this memory with a touch of modernity, maintaining the affection and tradition that make this dish so special.