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Healthy Recipes

Published on March 04, 2019

Israeli Cous Cous and Black Bean Soup

Israeli Cous Cous and Black Bean Soup


Ingredients

  • 4 tsp olive oil

  • 1 medium chopped onion

  • 4 cloves minced garlic

  • 1 cup of uncooked Israeli cous cous

  • 1 tsp cumin (optional)

  • 1 tsp salt

  • 8 cups of defatted turkey or chicken stock

  • 2 (15 oz) cans black beans, rinsed and drained

  • 2 tsp chipotle puree or minced chipotle chilies in adobo sauce

  • 2 (14.5 oz) can no-salt added diced tomatoes or stewed tomatoes

Instructions

  1.  Heat oil in pan; add onion, garlic; cook till soft, about 5 min over medium heat. 

  2. Add cous cous and cook over medium heat, stirring frequently, until lightly browned. 

  3. Add cumin and mix. 

  4. Add broth and bring to a boil.  Cover, reduce heat to low and simmer 5 min. 

  5. Add beans, chilies and tomatoes. 

  6. Cover and simmer 5 min or until cous cous is tender. 

Makes about 14, 1 cup servings.

 

Nutrition: 

Cals – 135; Fat –1 gm; Sat Fat- 0 gm; Chol – 0; Sodium – 453 mg; Fiber – 5 gm; Protein – 8 gm , Carb – 23 gm; Potassium - 373

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