Cous cous, a Mediterranean tradition all Italian

The growing success of couscous is due not only to its nutritional value but also to its extreme ease of preparation. In fact, just add a cup of boiling water to a cup of cous cous, let it rest for five minutes, then season with extra virgin olive oil and other delicacies to obtain a quick and tasty dish.

This simplicity has made it popular among consumers and chefs worldwide. But traditional recipes reveal a deeper connection, linking cous cous to Italian gastronomic history, particularly Sicily and other regions of the South.

What cous cous is and how it is produced

Cous cous is a food made from durum wheat semolina (or other cereals such as spelt or ancient grains) that is hydrated, agglomerated, and then steamed.

The traditional preparation was done manually: the semolina, slightly moistened, was worked with circular hand movements in a large terracotta or wooden dish until small granules were formed. These were then steamed in a perforated container, the couscoussier, placed over a pot of boiling water or broth.

In the industrial production modern process, granulation takes place through controlled mechanical processes, followed by pre-steaming and subsequent drying. This procedure allows for an instant and stable product, requiring only a few minutes of rehydration before consumption.

The quality of couscous mainly depends on:

• origin and milling of the semolina, preferably durum wheat or spelt or ancient grains;

• drying process, which must preserve integrity and the ability to absorb liquids;

• absence of food additives and flavorings.

This technology, although simple, represents an example of circular economy, since couscous can be obtained from fractions of durum wheat not used for pasta or bread, thus from raw materials that would otherwise have remained unused or of lower value.

Historical origins

Although its roots lie in North Africa, couscous has been an integral part of Mediterranean culinary culture for centuries:

• the first evidence of its presence in Sicily date back to the period of Arab domination (9th-11th century AD), when the steaming cooking technique of durum wheat semolina was introduced and adapted to local resources;

• since then, the cùscusu Sicilian couscous has evolved to become an authentically Italian expression of this preparation, a symbol of exchange and cultural contamination between peoples who share the same sea.

Cous cous in the Italian tradition

A Trapani, couscous has become a true gastronomic emblem. The ‘couscous alla trapanese’ has also been included in the register of Traditional Agri-food Products (PAT) of the Region Sicily.

The recipe includes fresh fish – such as scorpion fish or grouper – cooked in a broth scented with tomato, garlic, saffron, and local aromatic herbs. A version that reflects the essence of the Mediterranean diet: light, balanced and based on quality ingredients.

Also in Sardinia couscous is part of the peasant tradition, accompanied by vegetables, legumes or aromatic herbs, testifying to the adaptation of the dish to different regional identities.

A cultural bridge in the Mediterranean

Today couscous represents a symbol of dialogue and meeting of cultures. It is the meeting point between ancient civilizations united by the common language of food.

In this perspective fits the Cous Cous Fest of San Vito Lo Capo, an international event that every year celebrates diversity through taste, bringing together chefs and traditions from all over the world.

This spirit of openness has made couscous a cornerstone of the Mediterranean diet, appreciated not only for its sustainability but also for its versatility in cooking.

Nutritional values and sustainability

Couscous is a traditional food of Mediterranean cuisine, mainly prepared with durum wheat semolina and water. From a nutritional point of view, according to the CREA Food Composition Tables, 100 g of cooked couscous provide on average about 179 kcal of energy, 39.7–73.4 g of carbohydrates available, 1.1–2.0 g of lipids and 3.6–6.7 g of proteins. The fiber content is moderate, and the food is a good source of complex carbohydrates, useful for a stable energy supply, making it suitable for balanced diets and the Mediterranean diet. Its nutritional composition can nevertheless vary depending on the type of wheat used, the cooking method, and the possible presence of other ingredients.

The nutritional quality of the organic couscous Italian – particularly when obtained from spelt o Ancient grains such as Timilia, possibly wholemeal – stands out for a higher content of fiber e bioactive compounds.

These cereals, cultivated with low-impact agronomic practices, contribute to the protection of biodiversity and the maintenance of traditional knowledge. In addition to fully meeting the growing demand for authentic and traceable foods in their genetic identity.

Purchasing advice – international buyers

For international buyers, the Italian organic couscous represents a unique product that combines innovation and tradition. In the selection of suppliers, it is recommended to prioritize:

– the organic certification in accordance with Regulation (EU) 2018/848, guarantee of sustainability and food safety;

– the use of Ancient grains such as Timilia, Perciasacchi or spelt, appreciated for their traditional authenticity;

– artisanal processing, with slow steam cooking and low-temperature drying, preserving the aroma and structure of the grain;

– transparent and informative packaging that highlights origin and traceability, increasingly demanded by conscious consumers.

It is also recommended to support short supply chain (Dongo, 2019) and producers committed to biodiversity conservation, in line with Italy’s commitment to sustainable and identity-based agriculture.

To identify reliable suppliers of organic and quality couscous, international buyers can refer to the team of GIFT (Great Italian Food Trade), which offers technical and informational support in the field of Italian agri-food excellences.

Conclusions

From Arab roots to Sicilian kitchens, couscous has become a pillar of Italian Mediterranean cuisine. Its simplicity, ability to adapt to infinite variations, and profound cultural significance make it a food without borders.

The revival of organic couscous and ancient grains confirms that tradition and innovation can coexist harmoniously, offering international markets an authentic taste of Italy’s past and future, to be prepared with simplicity.

Dario Dongo

Photo by  lysindamond from  Pixabay

References

• Cous Cous Fest. (2025). International Festival of Cultural Integration – San Vito Lo Capo. https://www.couscousfest.it

• Dongo, D. (2019, 27 September). Short supply chain, concepts and values. FT (Food Times).

• Mediterranean Diet – UNESCO. (n.d.). The Mediterranean Diet – UNESCO Intangible Cultural Heritage of Humanity. Retrieved November 8, 2025, from https://mediterraneandietunesco.org/

• Ministry of Agriculture, Food Sovereignty and Forests (MASAF). (2025). List of Traditional Agri-food Products (PAT), 25th edition. https://www.masaf.gov.it/flex/cm/pages/ServeBLOB.php/L/IT/IDPagina/22781

• European Union. (2018). Regulation (EU) 2018/848 of the European Parliament and of the Council on organic production and labelling of organic products. Consolidated text: 25/03/2025 http://data.europa.eu/eli/reg/2018/848/2025-03-25

• Visioli, G., Giannelli, G., Agrimonti, C., Spina, A., & Pasini, G. (2021). Traceability of Sicilian durum wheat landraces and historical varieties by high molecular weight glutenins footprint. Agronomy, 11(1), 143. https://doi.org/10.3390/agronomy11010143