Healthy Food
White Bean Soup
with Couscous
T
his healthy soup is delectable, satisfying and, if you
use vegetable broth in lieu of chicken, ideal for veg-
etarians. It’s the perfect combination of fiber-rich
beans, spinach and whole-wheat couscous complemented
by garlic, leeks and mint.
Spanish explorers introduced cannellini beans to Europe
in the 15th century, and from Europe these white beans
found their way to Africa and Asia. This bean variety orig-
inated in Peru, but today cannellini are quite popular in the
Tuscany region in Italy. An excellent source of iron, mag-
nesium and folate, they provide the underlying consistency
for this recipe.
The leeks’ subtle and mellow flavor enhances the soup
and they are a good source of vitamin C and folate. The gar-
lic, cumin, mint and lemon combination produces a slight-
ly pungent and somewhat earthy taste.
The couscous, a coarsely ground semolina pasta similar to
rice in shape and texture, thickens the consistency of the
soup into a hearty mixture. The carrots and spinach add a
splash of color and nutritional value.
The end result is a pleasing and easy to prepare soup that
provides warmth and energy to power you through a chilly
day.
White Bean Soup with
Spinach, Leeks and Couscous
2 tsp. olive oil
4 leeks, bulb only, chopped (rinsed very well)
2 cloves garlic, chopped
2 cups chopped carrots
1/2 tsp. dried mint leaves
2-3 tsp. ground cumin
4 (16 oz.) cans fat-free, reduced-sodium chicken broth
2 (16 oz.) cans cannellini beans, drained and rinsed
2 bay leaves
1/4 cup whole-wheat couscous
2 cups packed fresh spinach leaves
1 Tbsp. fresh lemon juice
Salt and pepper to taste
1/4 cup chopped parsley
In large soup pot heat oil over medium heat. Add leeks,
garlic and carrots and sauté until tender, about 5 minutes.
Add dried mint and cumin. Stir until fragrant about 2 more
minutes.
Stir in chicken broth, beans and bay leaves. Bring to boil;
reduce heat to low.
Stir in couscous. Cover and simmer for 5 minutes. Stir in
spinach; add lemon juice and season with salt and pepper.
Remove bay leaf. Garnish with parsley and serve imme-
diately.
Makes 8 servings
Per serving: 170 calories, 2.5 g total fat (0 g saturated fat),
30 g carbohydrate, 8 g protein, 7 g dietary fiber, 520 mg
sodium.
american institute for Cancer research
Caldwell’s, Hennessey, Goetsch
& McGee Funeral Home
Von D. Bailey
Funeral Director
20 NE 14th Avenue
Portland, OR 97232
503-232-4111
Fax 503-231-1586
von.bailey@sci-us.com
Page 8 The Portland and Seattle Skanner November 16, 2011