Recipe: Black Bean Soup with Israeli Couscous (using chipotles in adobo sauce)

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
FOR SERVING:
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.

RECIPE NOTES:
"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."

Source: The American Institute for Cancer Research (AICR)