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Healthy Recipes

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White Bean Soup with Spinach, Leeks and Couscous

A Soup with Substance!

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.

White Bean SoupIngredients

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
Sea salt and pepper to taste
1/4 cup chopped parsley


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.

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.

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.