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Moroccan-Style Vegetable Soup

 

56

Yield

8

servings

Prep

30

min

Cook

60

min

Ready

90

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

2 tablespoons safflower oil
2 large onions
chopped
2 medium potatoes
scrubbed and cut into 3/4 inch chunks
2 cups pumpkin
raw, peeled and cut into 3/4 inch chunks
2 large carrots
coarsely chopped
14 ounces italian plum (roma) tomatoes
with liquid, chopped
2 teaspoons cumin
ground
¾ teaspoon turmeric
2 cups chickpeas (garbanzo beans)
canned or well cooked
1 x salt
to taste
*
1 x black pepper
fresh, ground, to taste
*
1 cup couscous
whole grain

Directions

Heat the oil in a large soup pot.

Add the onions and sauté over moderate heat until golden.

Add the potatoes, pumpkin or squash, carrots, tomatoes, and enough water to cover.

Bring to a boil, then add the seasonings and simmer over low heat, covered, for approximately 45 minutes, or until the vegetables are tender.

Add the chick peas and season to taste with salt and pepper.

Simmer over very low heat for another 15 minutes.

In the meantime, place the couscous in an oven-proof bowl.

Cover with two cups of boiling water, then cover the bowl and let stand for 15 minutes.

Fluff with a fork.

Place a small amount of the couscous in each soup bowl, then ladle the soup over it.

Serve at once.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 283g (10.0 oz)
Amount per Serving
Calories 26915% of calories from fat
 % Daily Value *
Total Fat 5g 7%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 203mg 8%
Total Carbohydrate 17g 17%
Dietary Fiber 8g 32%
Sugars g
Protein 16g
Vitamin A 258% Vitamin C 28%
Calcium 7% Iron 15%
* based on a 2,000 calorie diet How is this calculated?

 

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