Good Mood Food #13 – Black Beans

GMFood Black Bean and Couscous Salad

Makes 8 servings

Prep: 30 minutes
Cook: 5 minutes

Shopping List:

  • 175 gr or 1 cup uncooked couscous
  • 295 ml or 1¼ cups chicken broth
  • 45 ml or 3 tablespoons extra virgin olive oil
  • 30 ml or 2 tablespoons fresh lime juice
  • 5 ml or 1 teaspoon red wine vinegar
  • 1 gr or ½ teaspoon ground cumin
  • 8 green onions, chopped
  • 1 red bell pepper, seeded and chopped
  • 10 gr or ¼ cup chopped fresh cilantro
  • 165 gr or 1 cup frozen corn kernels, thawed
  • 850 gr or 2 (15 ounce) cans black beans, drained
  • salt and freshly ground pepper to taste

black-beansTO MAKE:

  1. Bring chicken broth to a boil in a 2 liter or 2 quart or larger sauce pan and stir in the couscous.
  2. Cover the pot and remove from heat.
  3. Let stand for 5 minutes.
  4. In a large bowl, whisk together the olive oil, lime juice, vinegar and cumin.
  5. Add green onions, red pepper, cilantro, corn and beans and toss to coat.
  6. Fluff the couscous well, breaking up any chunks.
  7. Add to the bowl with the vegetables and mix well.
  8. Season with salt and freshly ground pepper to taste and serve at once or refrigerate until ready to serve.

Note: This is a great salad for a buffet, with interesting textures and southwest flavors combined in one delicious salad. Leftovers store well refrigerated for several days.

ENJOY !

Amount Per Serving
Calories: 255
Total Fat: 5.9g
Cholesterol: < 1mg
Sodium: 565mg
Total Carbohydrates: 41.2g
Dietary Fiber: 9.7g
Protein: 10.4g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat one serving max !

PDF of this recipe: 20150521-GMF-Black-Bean-Couscous-Salad

Number 13 of the 20 Healthiest Foods on Earth
Black beans are the only bean to make it onto our list of the healthiest foods in the world. They’ve been used in Mexican and Spanish recipes for hundreds of years, and only now is it being discovered how healthy they really are. They are now a popular side dish option at most restaurants, so it’s easy enough to swap out fattening or unhealthy menu items with this super food.

Benefits
It’s commonly understood that fruits and vegetables contain antioxidants, but surprisingly enough black beans contain them as well. Beans in general are good to add to your diet, as they are a carbohydrate that is digested more slowly, so you feel fuller longer and helping to stabilize blood sugar levels. This is crucial for those that have been told they run the risk of getting diabetes, and it also helps weight loss efforts which brings a host of additional benefits. They also contain fiber which helps to regulate your digestive system.

Vitamin Breakdown per 100g
Calcium – 6% – A great non-dairy source of calcium.
Protein – 8.2g – This represents a great source of non-animal protein.

PDF of these 20-Healthiest-Foods-on-Earth