Quick Black Bean Chili Over Lime Couscous

A bowl of couscous topped with black beans, diced tomatoes, and chopped vegetables—reminiscent of a hearty vegetarian chili—is placed next to a fork and a napkin. Sliced jalapeños and sprigs of cilantro are on the table alongside a glass of water. MyFitnessPal Blog

This flavorful chili recipe gives you 20 grams of vegetarian protein plus tons of fiber to keep you satisfied.

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Salmon Pate With Cauliflower Dippers

Whether you are looking for a packable lunch or a healthy dip to serve at a get-together, look no further. Canned salmon is rich in omega-3 fats — and, combined with Greek yogurt — delivers a delicious protein-packed dip or spread. Cauliflower has the crunch you crave, while adding a serving of vegetables.

Active time: 15 minutes | Total time: 45 minutes

Creamy Salmon Spread With Cauliflower Dippers

Ingredients

2 5-oz. (284g) cans pink salmon, thoroughly drained
1/2 cup (30g) fresh parsley
1 tbsp lemon juice
3/4 cup (245g) nonfat plain Greek yogurt
2 tsp (4g) lemon zest
1 small shallot, minced
1 clove garlic, minced
1 tsp Dijon mustard
¼ tsp salt
1 medium head cauliflower

Directions

Place thoroughly drained salmon, parsley and lemon juice in a food processor bowl and process until well minced. Scrape down the sides, then add the yogurt, lemon zest, onion, garlic, dijon, and salt and process until fully combined. Transfer to a 3-cup storage container and refrigerate for at least 30 minutes.

Cut the cauliflower into bite-sized florets. Keep tightly covered in the refrigerator.

Once chilled, serve the cauliflower alongside the salmon spread for dipping.

Serves: 6 | Serving Size: 1/3 cup spread, plus 1 cup of cauliflower dippers

Nutrition (per serving): Calories: 85; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 20mg; Sodium: 237mg; Carbohydrate: 8g; Dietary Fiber: 3g; Sugar: 4g; Protein: 11g

Nutrition Bonus: Calcium: 12%; Iron: 6%; Vitamin D: 27%; Potassium: 488mg; Vitamin C: 94%

Originally published June 26, 2020; Updated April 2026

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