Couscous with Corn and Black Beans

Vegetarian
Vegan
Dairy Free
Health score
42%
Couscous with Corn and Black Beans
45 min.
4
381kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 10 ounce whole-kernel corn frozen thawed drained
  • cup couscous uncooked
  • 0.5 cup parsley fresh chopped
  • 0.3 teaspoon ground cumin 
  • 0.1 teaspoon coarsely ground pepper 
  • tablespoons juice of lemon fresh
  • teaspoon lemon rind grated
  • tablespoons olive oil 
  • tablespoons orange juice 
  • 0.3 teaspoon salt 
  • 1.5 cups water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring water to a boil in a medium saucepan, and stir in couscous.
  2. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
  3. Combine couscous, parsley, beans, and corn in a large bowl; toss.
  4. Combine orange juice and the next 6 ingredients (orange juice through pepper); stir.
  5. Add to couscous mixture; toss well.

Nutrition Facts

Calories381kcal
Protein14.33%
Fat19.88%
Carbs65.79%

Properties

Glycemic Index
46.5
Glycemic Load
21.12
Inflammation Score
-8
Nutrition Score
19.086956501007%

Flavonoids

Eriodictyol
0.57mg
Hesperetin
3.15mg
Naringenin
0.43mg
Apigenin
16.17mg
Luteolin
0.09mg
Kaempferol
0.11mg
Myricetin
1.12mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:380.5kcal
19.03%
Fat:8.59g
13.22%
Saturated Fat:1.29g
8.07%
Carbohydrates:63.98g
21.33%
Net Carbohydrates:52.68g
19.16%
Sugar:4.59g
5.1%
Cholesterol:0mg
0%
Sodium:712.46mg
30.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.94g
27.88%
Vitamin K:127.34µg
121.27%
Fiber:11.3g
45.22%
Manganese:0.69mg
34.67%
Vitamin C:25.36mg
30.74%
Folate:117.29µg
29.32%
Phosphorus:229.14mg
22.91%
Copper:0.37mg
18.48%
Iron:3.31mg
18.4%
Magnesium:72.81mg
18.2%
Vitamin B1:0.27mg
17.82%
Potassium:575.39mg
16.44%
Vitamin B3:3.05mg
15.23%
Vitamin B2:0.24mg
14.01%
Vitamin A:696.3IU
13.93%
Vitamin B5:1.06mg
10.56%
Zinc:1.27mg
8.46%
Vitamin E:1.16mg
7.71%
Vitamin B6:0.15mg
7.54%
Calcium:67.07mg
6.71%
Selenium:1.85µg
2.65%
Source:My Recipes