from the American Institute for Cancer Research

With the approach of winter, shorter days and less sunshine, create a dish that satisfies and warms using a combination of common ingredients in an uncommon way. This soup, featuring black beans and Israeli couscous, is a tasty and nutritional dish that may well become one of your favorites.

Black beans, often called turtle beans, are small legumes with glossy black shells. First domesticated in regions of South America, they are high in fiber, folate, iron, antioxidants and thiamin. Black beans’ hearty and rich flavor is sometimes compared to mushrooms because of their earthy quality.

Since some studies indicate that the darker the bean’s seed coat the higher its level of antioxidants, black beans may be in a class by themselves. Research suggests that they can play an important role in cancer prevention and helping to fight other chronic diseases.

Israeli couscous is larger than regular couscous and can be found in most major and specialty food markets, although it is often stocked in the ethnic or international sections of the store. It is perfect for this recipe because it will not become too “mushy” as would the smaller variety. Easy to prepare, versatile and delicious, this round semolina pasta resembles small white peas. Since each pearl easily absorbs the liquid in the soup without falling apart, the couscous blends with the mixture while maintaining its distinctive, nutty flavor.

Also key to the recipe is garlic. Cultivated for over 5,000 years, it is prized for its culinary and healing properties. From miracle drug to vampire repellent, it has had an important role in many aspects of human history. Garlic is still one of the most commonly used ingredients to add taste and nutritional value to recipes, such as this great black bean soup.

Black Bean Soup with Israeli Couscous

  • 2 tsp. olive oil
  • 1/2 cup chopped onion
  • 2 garlic cloves finely minced
  • 1/2 cup uncooked Israeli couscous
  • 1 tsp. ground cumin
  • 3 cups fat-free, reduced-sodium chicken broth
  • 2 (15 oz.) cans black beans, rinsed and drained
  • 1 tsp. minced canned chipotle chiles in adobo sauce
  • 1 (14.5 oz.) can no salt added stewed tomatoes, with juices
  • 2 Tbsp. sliced green onions
  • 1/4 cup cilantro, roughly chopped for garnish
  • Low fat sour cream for garnish

Heat oil in medium saucepan over medium heat. Add onion, garlic and couscous. Cook 5 minutes, stirring frequently. Add cumin.

Add broth and bring to a boil. Cover, reduce heat to low and simmer 5 minutes.

Add beans, chiles and tomatoes. Cover and simmer 4 minutes or until the couscous is tender.

Serve with green onions, cilantro and sour cream.

Makes 4 servings

Per serving: 290 calories, 2.5 g total fat (0 g saturated fat), 52 g carbohydrate, 1
5 g protein, 13 g dietary fiber, 380 mg sodium.

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $91 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

By AICR.org