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Low GI Meals



Ancient Grains: Whole Grain Couscous and Black Bean Salad

Ancient Grains: Whole Grain Couscous and Black Bean Salad

Whole Grain Couscous with Black Bean Salad

Couscous, small granules of semolina flour, is traditional in North African cuisine. It is also available made from whole-wheat flour, which slightly increases the fiber and boosts nutrition in other ways. Whole-wheat couscous may serve as a replacement for pasta or rice as a side dish or in recipes, taking on the flavors of whatever you cook it with.  This is a wonderful low GI salad because the beans are combined with whole grain couscous.

This salad is very portable and is great for lunch. It is also a good source of whole grains and beans, and a healthy alternative to meat.

Ingredients

sodium reduced chicken stock or water

175 mL

¾ cup

whole-wheat couscous

175 mL

¾ cup

1 can corn niblets, drained

341 ml

12 oz

1 diced green pepper

   

cherry tomatoes, cut in 4

250 ml

1 cup

 1 can black beans, drained and rinsed

398 ml

 14 oz

2 green onion, chopped

 

 

finely diced cilantro, packed

15 mL

1 tbsp

Juice of 1 lime or 2 ( if you like more)

 

 

olive oil

30 mL

2 tbsp

cumin

10 mL

2 tsp

black pepper

2 mL

½ tsp

Cooking Directions

  1. In a small pot, bring the chicken stock or water to a boil. Turn off the heat and add the couscous. Let it sit for 5 minutes and then fluff with a fork and transfer it to a large bowl.
  2. Add the rest of the ingredients and toss.
  3. Chill for 1 hour and up to 2 days.

Nutritional Information (1 cup/250 mL): Calories: 250 Protein: 10 g Total fat: 4 g Saturated fat: 1 g Dietary cholesterol:  Carb 47 g Dietary fibre: 9 g


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