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Black Bean and Couscous Salad

Black Bean and Couscous Salad

3 Ratings
3 Ratings
Recipe Image
Black Bean and Couscous Salad
Makes: 8 Servings
Total Cost: $$$$
Cook Time: 10 minutes
Preparation Time: 10 minutes

This simple recipe is perfect for dinner tonight and a packed lunch tomorrow. It's full of colorful veggies and is filling and tasty.

Ingredients

  • 1/2 cup chicken broth, low-sodium (or low-sodium vegetable broth)
  • 1/2 cup couscous (uncooked)
  • 1 1/2 teaspoons apple cider vinegar
  • 1/2 teaspoon cumin, ground
  • fresh lime juice (1 Tablespoon, optional)
  • 1 can black beans, low-sodium (drained and rinsed)
  • 1/2 onion, medium (minced)
  • 1/2 red or green pepper (minced)
  • 1 cup frozen corn, thawed (or 1/2 cup canned whole kernel corn)
  • fresh cilantro (2 Tablespoons chopped, optional)

Directions

1. Before starting to prepare the recipe:

     a. Wash red or green pepper and cilantro (if using).

     b. Wash and juice the lime into a small bowl (if using).

     c. Drain and rinse the black beans and corn (if using canned corn).

     d. Collect, mince, and measure all ingredients.

2. Bring broth to a boil in a small pot, and stir in couscous.

3. Cover the pot, and remove it from the heat. Let stand for 5 minutes.

4. In a large bowl, whisk together oil, vinegar, cumin, and lime juice (if using).

5. Add beans, onion, red or green pepper, and corn to the vinegar and oil mixture, and toss.

6. Fluff the couscous well with a fork, breaking up any chunks. Add to beans and vegetables, and mix well.

7. Taste. Add salt and black pepper if desired.

8. Add cilantro (if using) and serve.

9. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.
 

Notes

Source:

Colorado State University. Eating Smart Being Active Recipes.

Nutrition Information

Serving Size: 1/2 cup
Nutrients Amount
Total Calories 110
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 118 mg
Carbohydrates 21 g
Dietary Fiber 5 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 5 g
Vitamin D 0 mcg
Calcium 26 mg
Iron 1 mg
Potassium 253 mg
N/A - data is not available
Nutrients Amount
Total Calories 110
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 21 g
Dietary Fiber 5 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 5 g
Minerals
Calcium 26 mg
Potassium 253 mg
Sodium 118 mg
Copper 138 mcg
Iron 1 mg
Magnesium 26 mg
Phosphorus 83 mg
Selenium 10 mcg
Zinc 0 mg
Vitamins
Vitamin A 12 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mcg
Vitamin C 12 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 2 mcg
Folate 49 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 18 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/2 cups
Grains 1/2 ounces
Protein Foods 1 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025