Source: blog.giallozafferano.it

PRESENTATION

A nutritious main course prepared with couscous, chickpea flour, arugula, lemon, black olives, capers, garlic, sesame seeds, and extra-virgin olive oil.

INGREDIENTS:

Yields: 7 burgers

200 g couscous
(≈ 7.1 oz / about 1 cup dry couscous)

2 tablespoons chickpea flour
(≈ 15–20 g / 0.5–0.7 oz)

Arugula, to taste

½ lemon (juice and zest)

10 black olives

10 capers

1 garlic clove

Breadcrumbs, as needed

Sesame seeds, to taste

Extra-virgin olive oil, as needed

METOD

Heat water in a small saucepan.

Once boiling, add the couscous and chickpea flour.

Cover with a lid and let rest for about 5 minutes.

Desalt the capers by rinsing them under running water and preferably soaking them in water for about 10 minutes.

Finely chop the capers, olives, and garlic.

Finely chop the arugula.

Add the chopped ingredients to the couscous.

Flavor with lemon juice and the grated zest of ½ lemon.

Mix well.

Shape the mixture into burgers.

Combine breadcrumbs with toasted sesame seeds to taste.

Coat the burgers in the sesame breadcrumb mixture, gently pressing to help the coating adhere.

Brown the couscous burgers in a pan with very little oil, turning them carefully with a spatula.

Serve hot.

ALLERGENS:

Garlic: very rare cases of garlic reactivity have been reported

Capers: known for their ability to counteract allergy symptoms

Couscous: contains gluten from cereals listed in EU Regulation 1169/2011

Chickpeas: contain proteins that may trigger allergic reactions in some individuals

Lemon: possible lemon intolerance or cross-reactivity in individuals allergic to grass pollens

Extra-virgin olive oil: allergy is uncommon; intolerance not described

Olives: olive allergy is extremely rare; one case reported in Spain

Arugula: possible individual intolerance

Sesame seeds: possible cross-reactivity in individuals allergic to tree nuts

NOTE

Prepare and handle under strict hygienic conditions.

Nutritional and Functional Benefits:

Garlic: immunostimulant properties; supports liver function and elimination of metabolic waste; hypocholesterolemic, hypolipidemic, antiplatelet, hypotensive, and hypoglycemic effects that support cardiovascular health.

Capers: source of antioxidants that support the immune system; rich in rutin, which strengthens capillaries and inhibits platelet aggregation, supporting cardiovascular function.

Chickpea flour: supports immune system function and glycemic regulation; due to its mineral, vitamin, and antioxidant content, it protects cardiovascular health; suitable for individuals with kidney disease and beneficial for liver function.

Lemon: rich in antioxidant compounds (Vitamin C, beta-carotene, cryptoxanthin, lutein, and zeaxanthin) that support liver cell regeneration, immune system function, and cardiovascular protection; suitable for individuals with kidney disease; provides folic acid involved in serotonin production, supporting mood and counteracting depression.

Extra-virgin olive oil: source of Vitamin E, which protects the immune system from harmful fatty acids.

Olives: source of Vitamin E, protecting the immune system from harmful fatty acids; beneficial for liver function due to omega-3 and omega-6 fatty acids.

Arugula: leafy green rich in carotenoids, chlorophyll, and Vitamin E that protect the immune system from harmful fatty acids; contains minerals, vitamins, and antioxidants that support cardiovascular health; suitable for individuals with kidney disease; provides folic acid linked to serotonin production, supporting mood and counteracting depression.

Sesame seeds: rich in vitamins and minerals, particularly B vitamins, potassium, iron, and copper that support hematopoiesis; contain fatty acids that support cardiovascular health; rich in Vitamin E, selenium, manganese, and polyphenols (antioxidants) that support immune function. High in magnesium and omega-3 fatty acids, important for mood regulation and cognitive function.

SAFETY / INTENDED USE

Suitable for individuals with:

• Anorexia or weight loss
• Xerostomia (dry mouth)
• Constipation

Not recommended for individuals with:

• Constipation with bloating/flatulence
• Diarrhea
• Dysphagia (chewing and swallowing difficulties)
• Oral mucositis (inflammation and lesions of the oral cavity)