⏱ 25 min totalCouscous Black Bean and Corn Salad
Per 1 serving · 698 g · 12 ingredients
of a 2,000 cal day
- Protein30g15% of calories
- Carbs131g65% of calories
- Fat17g20% of calories
- ✓ Cholesterol free
At a glance
One serving of Couscous Black Bean and Corn Salad (698 g) has 779 calories, with 30 g of protein, 131 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (60% DV), dietary fiber (85% DV) and Vitamin C (27% DV). Keep an eye on sodium, which provides 53% of the daily value.
High in
20%+ of the daily value
- Protein60%
- Dietary fiber85%
- Vitamin C27%
- Vitamin E28%
- Vitamin K38%
- Thiamine35%
Good source of
10–19% of the daily value
- Choline13%
- Calcium16%
Watch
20%+ of the daily value
- Sodium53%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Couscous
¾ cup Vegetable broth
1 medium Scallions
½ medium Onion
½ cloves, minced Garlic
½ can Black beans
½ can (12 oz) yields Sweet corn
1 tbsp Olive oil
½ lemon yields Lemon juice
1 tsp, ground Cumin seed
1 tsp Paprika- 🥄½ tsp Crushed red pepper flakes
Directions
- 1
In a large bowl add boiling vegetable broth to the couscous. Don’t put too much stock in; the ideal liquid level should be just enough to cover the couscous.
- 2
Chop the spring and red onions into thin half slices. Chop the garlic.
- 3
Drain and rinse the beans and corn.
- 4
After 5 about five minutes the couscous should be ready; toss in the chopped onions, beans, and corn.
- 5
Add the olive oil, lemon juice, cumin, paprika powder, chilli flakes. Toss to coat well. Enjoy!
Vitamins & minerals
Amounts for 1 serving (698 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 63 μg | 7% |
| Vitamin C | 25 mg | 27% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 46 μg | 38% |
| Thiamine | 0.4 mg | 35% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 211 μg | 53% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 39% |
| Choline | 74 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 159 mg | 16% |
| Iron | 8 mg | 101% |
| Potassium | 1,243 mg | 26% |
| Magnesium | 151 mg | 36% |
| Phosphorus | 472 mg | 67% |
| Zinc | 3 mg | 23% |
| Copper | 1 mg | 70% |
| Manganese | 1 mg | 61% |
| Selenium | 4 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 686 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.3 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 14 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 779 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 148minWalking (3.5 mph)
- 94minCycling (moderate)
- 65minRunning (6 mph)
- 110minSwimming laps
Common questions
How many calories are in Couscous Black Bean and Corn Salad?
One serving of Couscous Black Bean and Corn Salad (1 serving) has 779 calories, which works out to 112 calories per 100 g. That is about 39% of a 2,000-calorie day.
Is Couscous Black Bean and Corn Salad high in protein?
It provides a solid 30 g of protein per serving (60% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Couscous Black Bean and Corn Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 107 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Couscous Black Bean and Corn Salad?
1229 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Couscous Black Bean and Corn Salad?
6.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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