Black Bean and Couscous Salad
午餐中等

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

营养成分(每份)

每份数值 · 每份分量: 1/2 cup

104

卡路里

5g

蛋白质

20g

碳水

1g

脂肪

5g

膳食纤维

2g

83mg

饱和脂肪 0 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中,它们会按照你自己的目标填充。

食材

  • 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

步骤

  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.

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

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