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Main mealMain CourseVegetarianMediterraneanBalancedGrains & porridgesLegumes€€

Couscous and Black Bean Salad

Name: Couscous and Black Bean Salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4
Ingredients: 200 g LIKE COUS-COUS FONIO, LIKE COUS-COUS; 400 ml Soup, SWANSON, vegetable broth; 250 g Beans, black, canned; 150 g Tomatoes, grape, raw; 1 large Cucumber, with peel, raw; 1 medium Peppers, bell, red, raw; 60 g Cheese, feta, whole milk, crumbled; 30 g Parsley, fresh; 3 tbsp Oil, olive, extra virgin; 1 piece Lemons, raw, without peel; 1 clove Garlic, raw; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black

This colorful couscous salad combines fresh vegetables, protein-rich beans and aromatic herbs. A great choice for a healthy meal that will fill you up without feeling heavy.

Prep time15 min

Cook time10 min

Total time25 min

Servings4

Recipe

LIKE COUS-COUS FONIO, LIKE COUS-COUS200 gSoup, SWANSON, vegetable broth400 mlBeans, black, canned250 gTomatoes, grape, raw150 gCucumber, with peel, raw1 largePeppers, bell, red, raw1 mediumCheese, feta, whole milk, crumbled60 gParsley, fresh30 gOil, olive, extra virgin3 tbspLemons, raw, without peel1 pieceGarlic, raw1 cloveSalt, table, iodized1 pinchSpices, pepper, black1 pinch

Medium-sized saucepan with lidLarge salad bowlSmall jar with lidKnife

Per servingTotal

Calories:345 kcal1380 kcal

Protein:12 g48 g

Carbohydrates:42 g168 g

Fiber:8.2 g32.8 g

Water:337.3 ml1349.2 ml

Fat:14 g56 g

Micronutrients

Sugar:4.2 g16.8 g

Saturated fat:3.8 g15.3 g

Cholesterol:13.4 mg53.4 mg

Sodium:659.1 mg2636.4 mg

Potassium:575.4 mg2301.4 mg

Calcium:144.8 mg579.2 mg

Iron:3.2 mg12.8 mg

Magnesium:51.3 mg205.3 mg

Zinc:1.4 mg5.5 mg

Phosphorus:162.3 mg649.2 mg

Vitamin C:75.2 mg300.7 mg

Vitamin A:116.7 µg466.8 µg

Vitamin D:0.1 µg0.2 µg

Vitamin B12:0.3 µg1 µg

Instructions

1In a saucepan, quickly sauté the couscous in a drop of oil until lightly fragrant. Pour in the broth, bring to a boil, then reduce the heat and cook covered for 8–10 minutes, until the liquid is absorbed. Let the couscous rest for 5 minutes, then fluff it with a fork.
2While the couscous is cooling, prepare the vegetables in a large bowl: chop the tomatoes, cucumber and bell pepper. Add the rinsed black beans and chopped parsley.
3In a small jar, mix all the ingredients for the dressing: olive oil, lemon juice, zest, garlic and spices. Shake well.
4Add the cooled couscous to the vegetables, pour over the dressing and mix gently.
5Finally, sprinkle crumbled feta cheese on top. Serve the salad immediately or place it in the refrigerator to let the flavors combine.

Nutritional benefits

Thanks to the high content of dietary fiber from legumes and vegetables, this meal contributes to regular digestion and provides a stable energy level.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.