Black Bean and Couscous Salad
昼食普通

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.

20 min8 人前

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. 1

    Wash hands with soap and water.

  2. 2

    Before starting to prepare the recipe: Wash red or green pepper and cilantro (if using).

  3. 3

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

  4. 4

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

  5. 5

    Collect, mince, and measure all ingredients.

  6. 6

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

  7. 7

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

  8. 8

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

  9. 9

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

  10. 10

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

  11. 11

    Taste. Add salt and black pepper if desired.

  12. 12

    Add cilantro (if using) and serve.

  13. 13

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

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

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