University of Pennsylvania Health System

Focus on Cancer

Thursday, March 22, 2012

Cancer-fighting Recipe: Savory Moroccan Soup

This delicious recipe is low in fat and rich in cancer-fighting ingredients like tomatoes, chickpeas, artichokes, herbs, spices and whole grains. Perhaps the best thing about this recipe is that it is quick and easy, which is perfect for someone who doesn’t have a lot of energy or time.

 

 

Savory Moroccan Soup

Cook time: 15 minutes
Prep Time: 8 minutes
Servings: 4

Ingredients

3 c low-sodium chicken or vegetable stock
1 can(14.5 oz) no-salt-added diced tomatoes with juice
1 c zucchini, sliced into half circles
1 c canned chickpeas, rinsed and drained
4 artichoke hearts, cut in half (frozen or packed in water and drained)
½ c whole wheat couscous
1/4 c fresh parsley, chopped (or 1tbsp dried parsley)
1/4 c raisins
2 scallions, thinly sliced (including green tops)
¼ tsp cinnamon
¼ tsp cayenne
½ tsp dried basil
½ tsp dried oregano

Directions

Bring stock plus 1 cup of water to a rolling boil. Reduce heat, add remaining ingredients, and simmer uncovered about 5-7 minutes. Add salt and pepper to taste and serve

Nutrition per serving: 250 cal, 2.5 grams of fat, 8 grams of fiber, 13 grams of protein

Recipe from Women’s Health Magazine (January/February 2010)

Carly Roop RD, CSO, provides nutrition education and support to patients and their families at Joan Karnell Cancer Center. She addresses nutrition-related side effects from chemotherapy and radiation as well as nutrition for survivorship, and provides educational nutrition programs, which are open to patients as well as the community.

1 comment:

  1. I substituted quinoa for the couscous. Up's the protein, and lowers the carb calories from the 'pasta' a little. Don't even have to pre-cook the quinoa; it cooks up just fine in the broth and helps take up extra water and make it a little heartier.

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