
Black Bean and Couscous Salad
This simple recipe is perfect for dinner tonight and a packed lunch tomorrow. It's full of colorful veggies and is filling and tasty.
栄養成分(1食あたり)
1食あたりの値 · 1食分の量: 1/2 cup
104
カロリー
5g
タンパク質
20g
炭水化物
1g
脂質
5g
食物繊維
2g
糖類
83mg
ナトリウム
飽和脂肪酸 0 g · コレステロール 0 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
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
作り方
- 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.
出典: USDA MyPlate Kitchen · Eating Smart, Being Active Colorado State University
AI栄養トラッキングアプリNutrolaの一部 — すべてのレシピに検証済みのマクロ栄養素が含まれ、ワンタップで記録できます。