Vegans keeping an eye on their salt intake
You want a simple starting point so you can choose your own seasoning and check the salt content of the meal’s other ingredients too.
Who are these options for?
People who need to prepare a plant-based meal quickly
You’re looking for something quick to prepare, while bearing in mind that a flavoured mix may contain salt and other ingredients already.
Vegans who need to avoid gluten
Durum wheat semolina and wheat couscous aren’t suitable for you. Look for a product clearly labelled as suitable, and check the allergens listed on the packaging.
What should you check before buying?
To put together a vegan meal with couscous, check the ingredients first, then compare the salt content and preparation method of products that meet your needs.
| What to consider | What to check | Who it’s for |
|---|---|---|
| Controlling salt | Compare the ‘salt’ figure per 100 g for products in the same state of preparation, and look for salt in the ingredients list. | I want to season my meal myself rather than start with an already salted recipe; around 42% of consumers would make checking salt their priority. |
| Vegan ingredients | Read the ingredients list for the product you’ve chosen, and check the allergens too if relevant. | Before choosing a flavoured mix, I want to know exactly what it contains. Checking the ingredients would be a priority for around 33% of consumers. |
| Preparation time | Check the rehydration instructions and whether the seasoning is already included. | When I’m preparing a meal quickly, I want to cut down on the steps without overlooking the ingredients; around 25% of consumers would put convenience first. |
Mistakes to avoid
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Assuming ‘vegan’ means ‘low in salt’
A plant-based recipe can contain added salt. Manger Bouger points out that salt can also be found in processed foods.
Check the ‘salt’ figure per 100 g and compare products in the same state of preparation.
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Confusing plain couscous with a seasoned mix
A tabbouleh mix may contain salt and other ingredients, whereas plain couscous may contain only durum wheat. They don’t leave you with the same freedom to choose your seasoning.
Read the ingredients list before you choose. You can season plain couscous with herbs, spices or lemon.
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Assuming all couscous is gluten-free
The durum wheat semolina and wheat couscous products reviewed contain gluten; the word ‘semolina’ alone doesn’t tell you whether a product contains allergens.
If you need to avoid gluten, choose an alternative clearly labelled as suitable and check the label of the exact product.
Brands and retailers to know
These product examples can help you tell plain couscous apart from seasoned mixes. Always check the label of the product you’re buying.
Auchan
The retailer’s own-brand range includes medium-grain durum wheat semolina.
- Auchan’s product listing describes this product as ‘100% durum wheat semolina’ and says it contains less than 0.01 g of salt per 100 g.
- Auchan notes that the ingredients may vary depending on the store selected and the date of purchase, so check the relevant product listing or packet.
Carrefour
The retailer’s range includes plain couscous as well as flavoured mixes.
- Carrefour’s product listing for Couscous Moyen 5min shows that it is made with durum wheat semolina.
- This information doesn’t apply to other products in the range: check their ingredients and salt content individually.
Tipiak
The product covered here is Tipiak Restauration’s Taboulé Menthe-Citron mix.
- Its product listing describes a mix that needs rehydrating, with the seasoning already included.
- The listing shows that the recipe contains salt, with 1.1 g of salt per 100 g once prepared. This figure doesn’t apply to other Tipiak products and can’t be compared directly with the figure for dry couscous.
Ferrero
Auchan stocks a Ferrero medium-grain couscous product.
- Auchan’s product listing describes this couscous as ‘100% durum wheat semolina’ and says it contains 0.02 g of salt per 100 g.
- This product contains gluten and may contain soya and mustard; if you’re affected, check the packaging.
Joybuy products related to this topic
Related products coming soon.
Frequently asked questions
Is plain wheat couscous always free from added salt?
No. Check the ingredients and the ‘salt’ figure for the exact product. An Auchan couscous listing describes its product as ‘100% durum wheat semolina’ and says it contains less than 0.01 g of salt per 100 g, while noting that the ingredients may vary depending on the store and date of purchase.
Is wheat couscous suitable if I need to avoid gluten?
No. The durum wheat semolina and wheat couscous products reviewed contain gluten. Look for an alternative clearly labelled as gluten-free and check the allergens on the packaging.
What should I look for on the label when putting together a vegan meal?
Start with the ingredients list to check the contents of the product you’ve chosen, then read the allergen information and nutritional details, especially the ‘salt’ figure. The DGCCRF notes that this information is part of the labelling required for prepacked foods.