Couscous with Plum Tomatoes and Black Beans

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
97%
Couscous with Plum Tomatoes and Black Beans
15 min.
4
352kcal

Suggestions

Ingredients

  • 15 ounce no-salt-added black beans drained canned
  • cup couscous uncooked
  • 0.5 cup parsley fresh finely chopped
  • 0.3 teaspoon ground pepper 
  • 0.3 cup juice of lemon 
  • teaspoons olive oil 
  • cups plum tomatoes chopped 4 large
  • 0.3 cup purple onion finely chopped
  • 0.5 teaspoon salt 
  • 1.5 cups water 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Combine water and salt in a medium saucepan. Bring to a boil; stir in couscous.
  2. Remove from heat; cover and let stand 5 minutes. Fluff couscous with a fork; spoon into a large bowl.
  3. While couscous cooks, combine lemon juice, olive oil, and pepper in a small bowl, stirring with a wire whisk.
  4. Add to couscous, stirring gently. Stir in beans and remaining ingredients.

Nutrition Facts

Calories352kcal
Protein18.32%
Fat8.05%
Carbs73.63%

Properties

Glycemic Index
56
Glycemic Load
26.65
Inflammation Score
-9
Nutrition Score
23.539130501125%

Flavonoids

Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
1.01mg
Apigenin
16.16mg
Luteolin
0.09mg
Isorhamnetin
0.5mg
Kaempferol
0.28mg
Myricetin
1.27mg
Quercetin
2.79mg

Nutrients percent of daily need

Calories:352.29kcal
17.61%
Fat:3.2g
4.92%
Saturated Fat:0.53g
3.31%
Carbohydrates:65.84g
21.95%
Net Carbohydrates:52.51g
19.1%
Sugar:3.98g
4.43%
Cholesterol:0mg
0%
Sodium:311.24mg
13.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.38g
32.76%
Vitamin K:133.79µg
127.42%
Fiber:13.33g
53.3%
Folate:201.17µg
50.29%
Manganese:0.99mg
49.38%
Vitamin C:32.82mg
39.79%
Vitamin A:1625.37IU
32.51%
Magnesium:113.23mg
28.31%
Phosphorus:259.42mg
25.94%
Vitamin B1:0.39mg
25.9%
Potassium:803.15mg
22.95%
Copper:0.43mg
21.62%
Iron:3.54mg
19.68%
Vitamin B3:2.87mg
14.37%
Zinc:1.87mg
12.44%
Vitamin B6:0.24mg
12.08%
Vitamin B5:0.96mg
9.64%
Vitamin B2:0.13mg
7.74%
Calcium:67.89mg
6.79%
Vitamin E:1.01mg
6.73%
Selenium:1.36µg
1.94%
Source:My Recipes