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Ингредиенты
- 2 tsp vegetables oil
- 1 sm onion, diced
- 6 x shallots, peeled and chopped
- 10 med yellow tomatoes, diced
- 2 med carrots, peeled and grated
- 8 x mint leaves, thinly sliced
- 4 c. vegetable stock
- 3 Tbsp. raw couscous
- 2 Tbsp. fresh sage, sliced
- 2 Tbsp. fresh chives, minced
Инструкции
- Heat the oil in a large pot and add in the onion and shallots. Saute/fry till the onion is golden brown then add in the diced tomatoes, grated carrots and mint leaves and stir well. Continue cooking till the mix is fragrant.
- Add in the stock and bring to the boil. Simmer for 20 min then puree using a
- "wand" or possibly in a food processor or possibly blender till smooth.
- Return to the pot then add in the couscous and sage and simmer for 5 min more.
- Serve cool with a dollop of lowfat yoghurt and some fresh sliced mint or possibly serve warm, garnished with lowfat sour cream and add in some finely diced tomatoes. Finish with fresh chives.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 3098g | |
| Calories 623 | |
| Calories from Fat 130 | 21% |
| Total Fat 15.07g | 19% |
| Saturated Fat 1.83g | 7% |
| Trans Fat 0.23g | |
| Cholesterol 0mg | 0% |
| Sodium 4285mg | 179% |
| Potassium 5545mg | 158% |
| Total Carbs 114.03g | 30% |
| Dietary Fiber 21.3g | 71% |
| Sugars 16.13g | 11% |
| Protein 25.39g | 41% |
