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Ингредиенты
- 2 Tbsp. Safflower oil
- 2 lrg Onions,minced
- 2 med Potatoes,scrubbed and cut into 3/4" chunks
- 2 c. Raw pumpkin or possibly butternut squash,peeled and cut into 3/4" chunks
- 2 lrg Carrots,coarsely minced
- 1 can Plum tomatoes with liquid, minced (14 ounce)
- 2 tsp Grnd cumin
- 3/4 tsp Turmeric
- 2 c. Chick peas,canned or possibly well-cooked
- Â Â Salt to taste
- Â Â Fresh grnd pepper to taste
- 1 c. Whole grain couscous (presteamed, cracked semolina)
Инструкции
- Heat the oil in a large soup pot. Add in the onions and saute/fry over moderate heat till golden brown. Add in the potatoes, pumpkin or possibly squash, carrots, tomatoes, and sufficient water to cover. Bring to a boil, then add in the seasonings and simmer over low heat, covered, for approximately 45 min, or possibly till the vegetables are tender.
- Add in the chick peas and season to taste with salt and pepper. Simmer over very low heat for another 15 min.
- In the meantime, place the couscous in an oven-proof bowl. Cover with two c. of boiling water, then cover the bowl and let stand for 15 min. Fluff with a fork. Place a small amount of the couscous in each soup bowl, then ladle the soup over it. Serve at once.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 219g | |
| Recipe makes 8 servings | |
| Calories 246 | |
| Calories from Fat 39 | 16% |
| Total Fat 4.52g | 6% |
| Saturated Fat 0.37g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 231mg | 10% |
| Potassium 536mg | 15% |
| Total Carbs 44.61g | 12% |
| Dietary Fiber 6.1g | 20% |
| Sugars 3.36g | 2% |
| Protein 7.55g | 12% |
