Black Bean Soup with Israeli Couscous
Featuring black beans and Israeli couscous, this is a tasty and nutritional dish that may well become one of your favorites.
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The couscous in our black bean soup with Israeli couscous is similar to regular couscous. Couscous is a small, round pasta made from wheat flour and semolina. Israeli couscous is toasted instead of dried. You may also see it referred to as pearl couscous.
The majority of the calories in a 1-cup serving of Israeli couscous (about 650), come from carbohydrates. But putting it with a soup like this black bean soup will allow you to consume less than a 1 cup serving of couscous by itself!
But the couscous is a good source of fiber, some protein and a very good amount of Vitamin C. Also consider the black beans. Long a staple in Latin American and Caribbean cooking, black bean recipes have become increasingly popular in North American cuisine as well. However, while black beans are high in protein and have zero sodium they are, like the couscous, relatively high in calories as well.
So, combine the two in this great black bean soup but limit your portion sizes. It will keep well for a day or two in the refrigerator so you can enjoy it again the next day. By that time the flavor will have really permeated the dish!
Black Bean Soup with Israeli Couscous
Ingredients
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 vegetable 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
How we make it
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, 15 g protein, 13 g dietary fiber, 380 mg sodium.
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