Pineapple, black beans and couscous
Enjoy a delightful and nutritious meal with this Pineapple, Black Bean, and Couscous recipe! Featuring a refreshing combination of juicy pineapple, protein-rich black beans, and fluffy couscous, this dish is quick and easy to prepare. Perfect for a wholesome lunch or a light dinner. Ready in minutes!
- 18 Mar 2024
- Cook time 10 min
- Prep time 10 min
- 2 Servings
- 5 Ingredients
Looking for a quick, nutritious, and flavorful dish? Look no further. This Pineapple, Black Beans, and Couscous recipe combines tangy sweetness from pineapple with the rich, hearty texture of black beans, all complemented by the light, fluffy couscous. It's perfect for a weeknight dinner or a light lunch.
Ingredients:
Instructions:
- In a medium saucepan, bring 1/2 cup (120g) of water to a boil.
- Once boiling, remove the saucepan from heat and immediately stir in the couscous. Cover with a lid and let it sit for 5 minutes.
- After 5 minutes, fluff the couscous with a fork to separate the grains.
- In a large mixing bowl, combine the black beans and finely chopped pineapple. Set aside.
- Gradually add the prepared couscous to the bowl with the black beans and pineapple. Gently mix until all ingredients are thoroughly combined.
- If the mixture seems too dry, you can add up to 1/3 cup (80g) of water to moisten it. Stir well to incorporate.
- Transfer the mixture to a serving dish. Serve at room temperature or chilled, depending on your preference.
Tips:
- Choose ripe pineapple for the best flavor. You can use fresh or canned pineapple, but make sure to drain the canned pineapple well.
- Rinse and drain the black beans thoroughly if you're using canned beans to reduce sodium content.
- To add a bit of extra flavor, you can cook your couscous in vegetable broth instead of water.
- Feel free to add herbs and spices like cilantro, mint, or cumin to elevate the dish.
- For a bit of crunch, consider topping the dish with some toasted nuts or seeds.
This Pineapple, Black Beans, and Couscous recipe is not only delicious but also packed with nutrients. The combination of sweet pineapple, protein-rich black beans, and fluffy couscous makes it a balanced meal. Whether you are looking for a quick lunch, a side dish, or a light dinner, this recipe is sure to satisfy your taste buds while providing essential nutrients.
| Nutrition Facts | |
|---|---|
| Serving Size | 690 grams |
| Energy | |
| Calories 460kcal | 18% |
| Protein | |
| Protein 20g | 14% |
| Carbohydrates | |
| Carbohydrates 100g | 27% |
| Fiber 22g | 59% |
| Sugar 24g | 25% |
| Fat | |
| Fat 1.19g | 1% |
| Saturated 0.24g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 7ug | 1% |
| Choline 80mg | 14% |
| Vitamin B1 0.61mg | 51% |
| Vitamin B2 0.41mg | 32% |
| Vitamin B3 3.69mg | 23% |
| Vitamin B6 0.46mg | 27% |
| Vitamin B9 220ug | 54% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 120mg | 138% |
| Vitamin E 1.77mg | 12% |
| Vitamin K 8ug | 6% |
| Minerals | |
| Calcium, Ca 140mg | 11% |
| Copper, Cu 0.81mg | 0% |
| Iron, Fe 6mg | 54% |
| Magnesium, Mg 130mg | 31% |
| Phosphorus, P 320mg | 26% |
| Potassium, K 1120mg | 33% |
| Selenium, Se 27ug | 50% |
| Sodium, Na 370mg | 25% |
| Zinc, Zn 1.92mg | 17% |
| Water | |
| Water 570g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |