American Institute for Cancer Research
Newsletter 91, Spring 2006

Sometimes blustery and chilly, other times unseasonably warm, springtime can be unpredictable. Yet no matter how the weather shifts, nourishing soups can bring fresh springtime vegetables and fruits to your table. Serve these light and refreshing recipes warm or chilled, to add more cancer-fighting nutrients and phytochemicals to your meals while celebrating spring.

Black Bean Soup with Avocado and Watercress

1 Tbsp. canola oil
1 cup prepared mild chunky salsa
1 can (15 oz.) black beans, rinsed and drained
1 tsp. ground cumin
1⁄2 tsp. ground coriander
2 cups water
Lime juice, to taste
Salt and freshly ground black pepper, to taste
Dash cayenne pepper, to taste (optional)
1⁄2 medium ripe avocado, chopped, for garnish
1 cup minced watercress, for garnish

In large soup pot, heat oil over medium heat. Sauté salsa, black beans, cumin and coriander for 3-4 minutes, or until tomatoes in salsa are soft and mixture is aromatic. Add water. Bring to boil, then reduce heat to low and simmer, uncovered, for 10 minutes. In blender, purée soup until smooth. Return to pot and add lime juice to taste. Season to taste with salt, pepper and cayenne, if desired. Serve hot or chilled in individual bowls garnished with avocado and watercress.

Makes 4 servings. Per serving: 140 calories, 4 g total fat (0 g saturated fat), 18 g carbohydrate, 7 g protein, 7 g dietary fiber, 511 mg sodium.


Fresh Spinach Soup

1 Tbsp. extra virgin olive oil
1⁄2 medium onion, chopped
1 Tbsp. water
1-2 cloves garlic, minced
1 medium russet potato, peeled and chopped into 1-inch pieces
2 cans (14 oz. each) fat-free, reduced sodium chicken broth
1 bag (5 oz.) baby spinach leaves
Salt and freshly ground black pepper, to taste
1⁄2 tsp. garlic powder
1⁄2 cup evaporated fat-free milk
1⁄2 cup shredded reduced-fat cheddar cheese, for garnish

In large soup pot, heat olive oil over medium heat. Sauté onion for 3 minutes until translucent. Add water and garlic and sauté 1 minute more. Add potato and stir to coat. Add broth and bring to boil. Reduce heat and simmer until potatoes are tender, about 10 minutes. Add spinach, stir and simmer until spinach is wilted, about 5 minutes. Season soup with salt and pepper to taste. Transfer soup to blender and purée until smooth. Return to pot and place on low heat. Add garlic powder and milk. Stir 1 minute more. Serve in individual bowls and garnish with cheese.

Makes 4 servings. Per serving: 125 calories, 3 g total fat (<1 g saturated fat), 19 g carbohydrate, 8 g protein, 4 g dietary fiber, 610 mg sodium.

Spring Vegetable Soup

1 Tbsp. extra virgin olive oil
1⁄4 medium head red cabbage (about 2 cups), finely shredded
2 medium ripe tomatoes, seeded and chopped
1⁄2 cup canned artichoke hearts, drained and chopped
1 cup frozen or fresh green peas
2 1⁄2 cups low-sodium tomato or vegetable juice
1 cup water
2 tsp. dried basil
Salt and freshly ground black pepper, to taste

In large soup pot, heat oil over medium heat. Sauté cabbage, tomatoes, artichoke hearts and peas for 10 minutes. Add tomato juice and water. Bring to boil. Reduce heat, add basil and simmer for 10 minutes, or until all vegetables are tender and soup is piping hot. Serve in individual serving bowls. Season to taste with salt and pepper.

Makes 4 servings. Per serving: 120 calories, 4 g total fat (<1 g saturated fat), 18 g carbohydrate, 5 g protein, 4 g dietary fiber, 200 mg sodium.

Chilled Strawberry Soup with Mint

1 cup unsweetened cold apple juice
2 bags (16 oz. each) frozen strawberries, thawed
2-4 Tbsp. honey, to taste
1⁄4 cup fresh chopped mint
1⁄2 cup nonfat vanilla yogurt
4 ginger snaps, crumbled, for garnish (optional)

In blender, purée juice and strawberries with their liquid. With blender running, drizzle in honey to taste. Add mint and purée 1 more minute. Strain soup through mesh strainer to remove seeds. Chill, pour into individual bowls and top with yogurt and crumbled ginger snaps, if desired, before serving.

Makes 4 servings. Per serving: 169 calories, 0 g total fat (0 g saturated fat), 42 g carbohydrate, 2 g protein, 5 g dietary fiber, 23 mg sodium.

Asparagus and Scallion Soup with Almonds

1⁄4 cup sliced almonds, for garnish
1 Tbsp. olive oil
2 medium leeks, white part only, thinly sliced
6 scallions, thinly sliced, 2 reserved for garnish
2 cans (14 oz. each) fat-free, reduced sodium chicken broth
1⁄2 tsp. dried thyme, to taste
Salt and white pepper, to taste
1 1⁄2 lb. asparagus (stem ends trimmed), thinly sliced
1 can (15 oz.) white beans, such as cannellini, rinsed and drained
*1 cup evaporated skim milk (optional)

If using garnish, place almonds in saucepan over medium heat. Toast nuts until golden, shaking pan occasionally to prevent burning, about 5-6 minutes. Transfer nuts to paper towel and set aside.

In same pan, heat oil over medium heat. Add leeks and 4 chopped scallions. Cook, stirring occasionally, until tender, about 5-6 minutes. Add broth, thyme, salt and pepper, and bring to boil. Add asparagus and beans.

Bring back to boil, then immediately reduce heat and simmer, partially covered, until vegetables are soft, 12-15 minutes. Remove from heat and cool slightly.

Purée soup in blender until smooth. Pour back into saucepan over medium heat. Heat through. Ladle into serving bowls. Garnish with toasted almonds and remaining scallions.

*For a creamier soup, stir in 1 cup evaporated skim milk after puréeing and pouring back into saucepan. Heat before ladling into serving bowls.

Makes 6 servings. Per serving: 146 calories, 3 g total fat (<1 g saturated fat), 24 g carbohydrate, 9 g protein, 5 g dietary fiber, 304 mg sodium.