غداءمتوسط

Black Bean and Couscous Salad

Name: Black Bean and Couscous Salad
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 8
Ingredients: 1/2 cup chicken broth, low-sodium; 1/2 cup couscous, uncooked; 1 1/2 teaspoons apple cider vinegar; 1/2 teaspoon ground cumin; fresh lime juice; 1 can (15 ounce) black beans, low-sodium; 1/2 medium onion, minced; 1/2 medium red or green pepper, minced; 1 cup frozen corn, thawed; fresh cilantro

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

20 min8 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1/2 cup

104

سعرات حرارية

بروتين

20g

كربوهيدرات

دهون

ألياف

سكر

83mg

صوديوم

دهون مشبعة 0 g · كوليسترول 0 mg

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المكونات

chicken broth, low-sodium
1/2 cup · or low-sodium vegetable broth
couscous, uncooked
1/2 cup
apple cider vinegar
1 1/2 teaspoons
ground cumin
1/2 teaspoon
fresh lime juice
1 tablespoon, optional
black beans, low-sodium
1 can (15 ounce) · drained and rinsed
onion, minced
1/2 medium
red or green pepper, minced
1/2 medium · minced
frozen corn, thawed
1 cup · or fresh, or low-sodium canned
fresh cilantro
2 tablespoons chopped, optional

التعليمات

1
Wash hands with soap and water.
2
Before starting to prepare the recipe: Wash red or green pepper and cilantro (if using).
3
Wash and juice the lime into a small bowl (if using).
4
Drain and rinse the black beans and corn (if using canned corn).
5
Collect, mince, and measure all ingredients.
6
Bring broth to a boil in a small pot, and stir in couscous.
7
Cover the pot, and remove it from the heat. Let stand for 5 minutes.
8
In a large bowl, whisk together oil, vinegar, cumin, and lime juice (if using).
9
Add beans, onion, red or green pepper, and corn to the vinegar and oil mixture, and toss.
10
Fluff the couscous well with a fork, breaking up any chunks. Add to beans and vegetables, and mix well.
11
Taste. Add salt and black pepper if desired.
12
Add cilantro (if using) and serve.
13
Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.

المصدر: USDA MyPlate Kitchen · Eating Smart, Being Active Colorado State University

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