New American Plate Challenge

White Bean Soup with Spinach, Leeks and Couscous

Print0
August 24, 2016
1 Review (4.00 out of 5)
White Bean Soup with Spinach, Leeks and CouscousWhite Bean Soup with Spinach, Leeks and Couscous
Weekly Recipe
Serves 8 People

Ditch the canned varieties and make your own hearty soup for half the calories and significantly less sodium. Fiber-rich white beans, also called cannellini beans, are full of iron, magnesium and folate and lend substance to this broth-based soup. Colorful carrots and spinach provide beneficial carotenoids like lutein and zeaxanthin. Top it all off with whole-wheat couscous and you’ve got a great variety of health in one bowl in under 20 minutes.


Ingredients

  • 2 Teaspoons
    olive oil
  • 4
    leeks, bulb only, chopped (rinsed very well)
  • 2
    cloves garlic, chopped
  • 2 Cups
    chopped carrots
  • 1/2 Teaspoon
    dried mint leaves
  • 2-3 Teaspoons
    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 Tablespoon
    fresh lemon juice
  • Salt and pepper to taste
  • 1/4 Cup
    chopped parsley

Instructions

  1. 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.

  2. Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.

  3. Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper.

  4. Remove bay leaf. Garnish with parsley and serve immediately.

Nutrition: 170 calories, 2.5 g total fat (0 g saturated fat), 30 g carbohydrate, 8 g protein, 7 g dietary fiber, 520 mg sodium.

1 review for White Bean Soup with Spinach, Leeks and Couscous

  1. Barbara Taylor

    ()

    Great soup, very flavorful and filling.

  2. Jana Harrell

    ()

    Not a couscous fan so I think I’ll add barley instead. 🙂

  3. Wendy Otwell
    4

    ()

    We substituted onions for the leeks. Hearty soup without feeling heavy!

Add a review