White Bean Soup w/Spinach, Leeks and Couscous

Ingredients

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 immediately.

Makes 8 servings

Nutritional info per serving:170 calories, 2.5 g total fat (0g sat fat), 30 g carbohydrate, 8g protein, 7g dietary fiber, 520 mg sodium.

Source: American Instute for Cancer Research

AROMATIC ROASTED CAULIFLOWER SOUP

Ingredients:

3 cups frozen cauliflower florets

1 cup frozen broccoli florets

1 tablespoon Garam Masala (indian spice mix*)

1/2 tsp kosher salt or to taste

1/2 tsp cracked black pepper

1/2 tablespoon oil

2 cups water

1 cup plain yogurt

1/4 tsp salt or to taste

1/black pepper or to taste

Toss cauliflower and broccoli with olive oil, garam masala, salt and pepper. Roast at 400 degrees for about 15 to 20 minutes. Add 1 1/2 cups of water half way through the roasting process to create steam and to finish cooking the vegetables. Once vegetables are cooked, move into a sauce pan and puree to a smooth texture adding the last 1/2 cup of water to get to desired consistency. Fold in yogurt and adjust seasoning to taste. Serve warm or chilled.

Garnish with small florets of cauliflower lightly roasted and toss with finely chopped parsley.

*To make your own Garam Masala, mix the following and store in an airtight container:

• 1 tablespoon ground cumin
• 1 1/2 teaspoons ground coriander
• 1 1/2 teaspoons ground cardamom
• 1 1/2 teaspoons ground pepper
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves
• 1/2 teaspoon ground nutmeg

Nutritional info Per serving:

Calores: 54

Total fat: 1.4g

Cals from fat: 22%

Protein: 4g

Carbohydrates: 7g

Cholesterol: 1mg

Dietary Fiber: 2g

Sodium: 310 mg

Source: The Culinary Institute of America

PEANUTTY AFRICAN STEW

Ingredients:

1 cup instant brown rice

2 cups chicken broth, reduced sodium

1 tsp dehydrated onion, minced

1/2 tsp garlic powder

1/2 tsp ginger, ground

1/8 tsp red pepper (optional)

2 cups sweet potato, peeled and diced

1 can (14.5 ounces) diced tomatoes with liquid

1/2 tsp salt (optional)

1/2 cup creamy reduced fat peanut butter

Instructions:

1. Combine first 9 ingredients in a soup pot. Bring to boil, then turn down to medium low, cover and simmer for 10 minutes.

2. Stir in peanut butter and milk. Return to gentle simmer and cook uncovered for 5 minutes.

3. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat.

4. Ladle stew into bowls and top with peanuts and green onion, if desired.

Flavor boosters: chopped cilantro, red and green peppers, raisins.

Adapted from: http://healthyrecipes.oregonstate.edu/allrecipes