Tomato and Bean Couscous

V DF VG NF SF Mar 28, 2025

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Did you know that couscous is technically pasta? It contains 1 ingredient: durum semolina, the same flour used for pasta, which unfortunately means it's not gluten free. This simple and delicious grain is like rice, but it cooks in just 5 minutes. Here, I'm softening an onion before adding in diced tomatoes and beans, giving my couscous extra bulk for my side dish

STEP 1
- 1 tsp (5 g) Extra virgin olive oil
- 1 medium (110 g) Onion
- 1/2 tsp (3 g) Salt

STEP 2
- 2 tbsp (30 g) Balsamic vinegar
- 1 tsp (3 g) Garlic powder
- 1 tsp (3 g) Paprika
- 1 tsp (3 g) Black pepper, ground

STEP 3
- 14.5oz can (411 g) Diced tomatoes
- 15.5oz can (442 g) Beans, NOT drained or rinsed

STEP 4
- 1 cup (224 g) Couscous

1. Preheat a medium pot over medium heat with olive oil. Dice your onion, and add to the pot with salt. Cover, and cook with occasional stirring until soft and translucent, about 5 minutes

2. When the onion is soft, add in balsamic and spices (garlic powder, paprika, and black pepper)

3. Add in the diced tomatoes and beans (not drained or rinsed). Increase heat to high, cover, and bring to a boil

4. When boiling, remove from the heat and add in the couscous. Mix, cover, and let sit for 5 minutes. Fluff with a wooden spoon

https://www.poormanprotein.com/recipes/couscous

Description

 Did you know that couscous is technically pasta? It contains 1 ingredient: durum semolina, the same flour used for pasta, which unfortunately means it's not gluten free. This simple and delicious grain is like rice, but it cooks in just 5 minutes. Here, I'm softening an onion before adding in diced tomatoes and beans, giving my couscous extra bulk for my side dish

Time

Prep Time:

5 minutes

Cook Time:

15 minutes

Total Time:

20 minutes

Cost

Total Cost:

Cost per Serving:

$0.86

Ingredients

Serving(s)

Step 1

1 tsp Extra virgin olive oil
1 medium Onion
1/2 tsp Salt

Step 2

2 tbsp Balsamic vinegar
1 tsp Garlic powder
1 tsp Paprika
1 tsp Black pepper, ground

Step 3

14.5oz can Diced tomatoes
15.5oz can Beans, NOT drained or rinsed

Step 4

1 cup Couscous

Instructions

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1. Preheat a medium pot over medium heat with olive oil. Dice your onion, and add to the pot with salt. Cover, and cook with occasional stirring until soft and translucent, about 5 minutes


2. When the onion is soft, add in balsamic and spices (garlic powder, paprika, and black pepper)


3. Add in the diced tomatoes and beans (not drained or rinsed). Increase heat to high, cover, and bring to a boil


4. When boiling, remove from the heat and add in the couscous. Mix, cover, and let sit for 5 minutes. Fluff with a wooden spoon

Nutrition Facts

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Servings: 6

Serving Size: About 194 g
Calories: 237

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Total Fat: 1.9g (2 %)
 Saturated Fat: 0.3g (1 %)
 Polyunsaturated Fat: 0.4g
 Monounsaturated Fat: 0.7g
Cholesterol: 0mg (0 %)
Sodium: 477mg (21 %)
Total Carbohydrate: 45.9g (17 %)
 Fiber: 5.9g (21 %)
 Net Carbs: 40.0g
 Total Sugar: 2.4g
  Added Sugar: 0.0g (0 %)
Protein: 9.2g (18 %)

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Vitamin B12: 0.0mcg (0 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 73mg (6 %)
Iron: 2.11mg (12 %)
Magnesium: 52mg (12 %)
Potassium: 456mg (10 %)

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Glycemic Index:

49.7

Glycemic Load:

20.1