Vegetables Sauté with Black Beans and Couscous

Vegetarian
Vegan
Dairy Free
Health score
41%
Vegetables Sauté with Black Beans and Couscous
20 min.
4
338kcal

Suggestions


Are you looking for a quick, nutritious, and delicious meal that satisfies both your taste buds and dietary preferences? Look no further than this vibrant Vegetables Sauté with Black Beans and Couscous! This delightful dish is not only vegetarian and vegan but also dairy-free, making it a perfect choice for anyone seeking a wholesome meal without compromising on flavor.

In just 20 minutes, you can whip up a colorful medley of fresh vegetables, including crisp red bell peppers, aromatic fennel, and sweet red onions, all sautéed to perfection. The addition of black beans not only boosts the protein content but also adds a hearty texture that complements the light and fluffy couscous. With a hint of oregano and a touch of crushed red pepper, this dish is bursting with flavor, making it an ideal option for lunch, dinner, or any time you crave a satisfying main course.

Whether you're a busy professional, a student, or simply someone who loves to enjoy a home-cooked meal, this recipe is designed for you. It's not just a meal; it's a celebration of fresh ingredients and vibrant flavors that will leave you feeling energized and satisfied. So grab your frying pan and get ready to indulge in a dish that’s as good for your body as it is for your palate!

Ingredients

  • teaspoon vegetable oil 
  • medium onion red thinly sliced
  • large bell pepper red cut lengthwise into thin slices
  • small fennel bulb thinly sliced cut into fourths and
  • tablespoons oregano dried fresh chopped
  • 0.3 teaspoon pepper red crushed
  • 30 ounces black beans rinsed drained canned
  • cups couscous hot cooked

Equipment

  • frying pan

Directions

  1. Heat oil in 10-inch skillet over medium-high heat. Cook onion, bell pepper and fennel in oil 2 to 3 minutes, stirring occasionally, until crisp-tender.
  2. Stir in oregano, red pepper and beans; reduce heat. Simmer uncovered 5 minutes.
  3. Serve with couscous.

Nutrition Facts

Calories338kcal
Protein20.06%
Fat5.84%
Carbs74.1%

Properties

Glycemic Index
43.5
Glycemic Load
13.36
Inflammation Score
-10
Nutrition Score
28.112608992535%

Flavonoids

Eriodictyol
0.63mg
Luteolin
0.26mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.01mg
Quercetin
5.81mg

Nutrients percent of daily need

Calories:338.12kcal
16.91%
Fat:2.26g
3.48%
Saturated Fat:0.48g
3.03%
Carbohydrates:64.53g
21.51%
Net Carbohydrates:44.52g
16.19%
Sugar:5.38g
5.97%
Cholesterol:0mg
0%
Sodium:856.23mg
37.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.47g
34.94%
Vitamin C:67.33mg
81.62%
Fiber:20.02g
80.07%
Vitamin K:56.68µg
53.98%
Folate:187.31µg
46.83%
Manganese:0.88mg
44.07%
Selenium:25.08µg
35.83%
Iron:5.94mg
33.01%
Potassium:1103.19mg
31.52%
Phosphorus:298.86mg
29.89%
Vitamin A:1450.74IU
29.01%
Magnesium:105.25mg
26.31%
Vitamin B1:0.39mg
26.17%
Copper:0.51mg
25.69%
Vitamin B2:0.35mg
20.69%
Vitamin B6:0.37mg
18.27%
Calcium:158.9mg
15.89%
Vitamin B3:3.03mg
15.14%
Vitamin E:1.69mg
11.27%
Zinc:1.69mg
11.27%
Vitamin B5:1.01mg
10.06%