When you include the American Institute for Cancer Research in your estate plans, you make a major difference in the fight against cancer.

Corporate Champions who partner with the American Institute for Cancer Research stand at the forefront of the fight against cancer

The Continuous Update Project (CUP) is an ongoing program that analyzes global research on how diet, nutrition and physical activity affect cancer risk and survival.

A major milestone in cancer research, the Third Expert Report analyzes and synthesizes the evidence gathered in CUP reports and serves as a vital resource for anyone interested in preventing cancer.

AICR has pushed research to new heights, and has helped thousands of communities better understand the intersection of lifestyle, nutrition, and cancer.

Read real-life accounts of how AICR is changing lives through cancer prevention and survivorship.

We bring a detailed policy framework to our advocacy efforts, and provide lawmakers with the scientific evidence they need to achieve our objectives.

AICR champions research that increases understanding of the relationship between nutrition, lifestyle, and cancer.

AICR’s resources can help you navigate questions about nutrition and lifestyle, and empower you to advocate for your health.

AICR is committed to putting what we know about cancer prevention into action. To help you live healthier, we’ve taken the latest research and made 10 Recommendations for Cancer Prevention.

Appetizer, Side, Vegetarian, Soup |160 calories per serving| 120 minute recipe

Vegetable Stone Soup

This modern twist on the classic one-pot features fresh, late-summer vegetables, lentils, barley, and herbs. Vegetables are packed with a variety of nutrients and phytochemicals well studied for their role in lowering cancer risk. AICR recommends basing meals around plant foods and aiming to fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans.

Ingredients

1x
2x
3x
  • 6 cups water
  • 1 (14.5-oz) can diced tomatoes, with liquid, reduced sodium
  • 2 cubes vegetable bullion, reduced sodium
  • 1/2 cup green lentils, uncooked
  • 1/2 cup barley, uncooked
  • 1 medium onion (red, yellow, or white)
  • 3 cloves garlic, minced
  • 2 celery stalks, diced
  • 2 medium carrots, sliced (purple, yellow, or orange)
  • 2 small summer squash (i.e., zucchini, scalloped, yellow crookneck), sliced
  • 4 small, thin-skinned potatoes, diced (i.e., Yukon gold or red potatoes)
  • 1 cup mushrooms, sliced
  • 1 tsp. black pepper
  • 1/2 tsp. paprika
  • 1 tsp. dried thyme
  • 1 tsp. dried oregano
  • 1/2 tsp. dried mustard
  • 6 slices whole grain bread
  • 1 Tbsp. lemon juice
  • 1/2 cup chopped fresh herbs (i.e., sage, parsley, basil, oregano, chives, marjoram)
  • Sea salt (optional)
Makes 12 servings (1 1/4 cup). Per serving: 160 calories, 1 g total fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 32 g carbohydrates, 7 g protein, 4 g dietary fiber, 180 mg sodium, 5 g sugar, 0 g added sugar.

Directions

  1. In large pot, add water, tomatoes, and vegetable bouillon and stir together.
  2. Add lentils, barley, onion, garlic, celery, carrots, squash, potatoes, mushrooms, black pepper, paprika, thyme, oregano, and mustard. Stir well and cover with a tight fitting lid. Bring to a boil and reduce heat to medium and cook for about 1 hour, until barley and lentils are tender, stirring occasionally. Replace any water lost to evaporation (should make a thick, hearty texture).
  3. Toast whole grain bread in the oven or toaster until brown and very crisp. Slice into small cubes.
  4. Add lemon juice and fresh herbs to the soup, and season with a small amount of salt (if desired).
  5. Ladle hot soup into soup bowls and garnish with whole grain croutons (1/2 slice of toast per serving). Refrigerate leftover soup and reheat as desired (add croutons just before serving to maintain crisp texture).

Tips

To make this recipe in a slow cooker, add all ingredients in steps 1-2 to the slow cooker, stir well, cover, and set to high for 4 hours. When done, follow step 3 as directed, add ingredients in step 4 to slow cooker, and serve soup as directed in step 5.

This recipe is by Sharon Palmer, RDN, The PlantPowered Dietitian. She is a Los Angeles-based, award-winning food and nutrition writer, plant-based food expert, and author of Plant-Powered for Life and The Plant-Powered Blog.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

All Foods

Recipes you might also love:

Leave a comment

We love to hear from the community! If you made the recipe, please choose a star rating, too.

There are no reviews yet. Be the first one to write one.

Close
Cancer Health Check:

Are you doing everything you can to protect yourself?