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Black bean couscous salad

Preparation Time: 15 minutes

Cooking Time: 5 minutes

Makes: 4 servings

This salad is very portable and is great for lunch. It is also a good source of whole grains and beans, a healthy alternative to meat.

Ingredients

sodium reduced chicken stock or water 175 mL ¾ cup
whole-wheat couscous 175 mL ¾ cup
no added salt canned corn or thawed frozen corn 125 mL ½ cup
diced green pepper 125 mL ½ cup
cherry tomatoes, cut in 4 125 mL ½ cup
canned black beans, drained and rinsed 250 mL 1 cup
green onion, chopped 50 mL ¼ cup
finely diced cilantro, packed 15 mL 1 tbsp
Juice of 1 lime    
olive oil 15 mL 1 tbsp
cumin 5 mL 1 tsp
black pepper 2 mL ½ tsp

Cooking Directions

  1. In a small pot, bring the chicken stock or water to a boil. Turn off the heat and add the couscous. Let it sit for 5 minutes and then fluff with a fork and transfer it to a large bowl.
  2. Add the rest of the ingredients and toss.
  3. Chill for 1 hour and up to 2 days.

© – Reproduced with permission of the Heart and Stroke Foundation of Canada, 2008.

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Nutritional Information (1 cup/250 mL): Calories: 256 Protein: 10 g Total fat: 4 g Saturated fat: 1 g Dietary cholesterol: 0 mg Carbohydrate: 47 g Dietary fibre: 9 g Sodium: 209 mg Potassium: 451 mg


Copyright © Dietitians of Canada 2016. All rights reserved.

Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.