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Black Bean, Couscous, and Pepper Salad

Related recipes: Salads, High-Fibre Diet, Low-Calorie, Low-Sugar
Black Bean, Couscous, and Pepper Salad: Main Image
From: Fit and Fast Meals in Minutes

Quick Facts

Servings: 2
Cook Time: 15 min.

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This is a simple salad using quick-cooking couscous. It can be made the night before and refrigerated until needed. The flavor will improve with age.

Ingredients

  • 3/4 cup water
  • 2 tsp olive oil
  • 1/2 cup quick-cooking couscous
  • 1/2 cup rinsed and drained canned black beans
  • 1/4 lb lean ham, coarsely chopped
  • 1/2 cup diced red onion
  • 1 medium red bell pepper, coarsely chopped (about 1 cup)
  • 2 Tbs olive oil and vinegar dressing
  • several drops hot pepper sauce
  • salt and freshly ground black pepper
  • 1/2 cup chopped fresh cilantro
  • several lettuce leaves (optional)

Directions

  • Bring water and olive oil to a boil. Remove from the heat, add couscous, stir, and cover with a lid. Let stand 5 minutes.
  • Place black beans, ham, onion, and red bell pepper in a medium-size bowl. Add the couscous. Drizzle dressing over salad. Add hot pepper sauce and salt and pepper to taste. Toss well. Sprinkle cilantro on top. To serve, arrange lettuce leaves on 2 plates and spoon salad onto the lettuce.
Copyright © 2005 by Linda Gassenheimer

Shopping Suggestion: At the deli counter, ask for the ham to be cut in one thick piece so that it can be easily cut into 1/2-inch cubes or coarsely chopped.

Variation: Parsley can be substituted for the cilantro.

Nutrition Facts

Calories 391
  Calories from Fat 85 (22%)
(14%)Total Fat 9g
(9%)Saturated Fat 2g
Poly-Unsaturated Fat 1g
Mono-Unsaturated Fat 5g
(11%)Cholesterol 32mg
(36%)Sodium 874mg
(17%)Potassium 601mg
Total Carbohydrate 52g
(32%)Dietary Fibre 8g
Sugars 3g
Sugar Alcohols 0g
(50%)Protein 25g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.