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Nutrition Facts

Serving Size 1 (316g)

Recipe makes 8 servings

Calories 205
Calories from Fat 24 (12%)
Amount Per Serving %DV
Total Fat 2.7g 4%
Saturated Fat 0.5g 2%
Monounsaturated Fat 1.0g
Polyunsaturated Fat 1.0g
Trans Fat 0.0g
Cholesterol 1mg 0%
Sodium 640mg 26%
Potassium 564mg 16%
Total Carbohydrate 36.3g 12%
Dietary Fiber 5.1g 20%
Sugars 5.5g
Protein 10.2g 20%

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Red Lentil, Zucchini & Couscous Soup

Recipe #115423 | 1½ hours | 20 min prep | add private note
LUv 2 BaKE

By: LUv 2 BaKE
Apr 5, 2005

Don't let the name turn you off! This soup has a nice thick consistancy that is nice and flavourful. A perfect blend of vegetables, legumes and grains. I personally do not like the texture of couscous when eaten like rice or pasta yet I LOVE this soup! Leftovers freeze well. Recipe from "Meal Lean i Yumm!"

SERVES 8 (change servings and units)

Ingredients

Directions

  1. 1
    Grate carrots and zucchini, set aside.
  2. 2
    Heat oil in a 5 quart soup pot; add onions and celery; saute on medium-high heat for 5 to 7 minutes or until golden.
  3. 3
    If vegetables begin to stick, add a tbsp or two of water.
  4. 4
    Add all ingredients except couscous to the pot, increase to high heat to bring to a boil.
  5. 5
    Reduce heat and simmer partially covered for 45 minutes, stirring occasionally.
  6. 6
    Add couscous and simmer an additional 10 minutes.
  7. 7
    If soup is too thick, thin it with a little bit of water.
  8. 8
    Adjust seasonings to taste.
  9. 9
    Yield 8 servings - per serving: 134cal, 1g fat, 8g protein, 24g carb, 3mg iron, 8g fibre.

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Featured Reviews for This Recipe

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From: Maito

On Jul 30, 2008

This is a good soup. It is probably supposed to be very mild, but we found it a little plain and lacking in flavor. This is with using the broth and adding 2 cloves of garlic, lemon juice and fresh parsley. I also used whole wheat couscous and less salt. DH could not tell there was couscous in this (even when I told him there was). Fed 4-6 people.

0 people found this review helpful

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  • From: MC Baker

    On Jul 1, 2008

    What a lovely soup! It was so tasty I actually said Wow! after I tried it. I did make a couple modifications. I didn't have zucchini, so I added extra celery. Also I was worried there wasn't going to be enough flavor so I added 2 garlic cloves (to the recipe halved). The garlic probably wasn't necessary, but was really good in this. I also used beef broth instead of vegetable. I, like Annisette don't usually like celery, but even with the extra, since I diced it all really small and cooked it down with the onions, it was just in the background and added to the flavor.

    0 people found this review helpful

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  • From: Annisette

    On Jun 26, 2008

    This was terrific soup! Very delicious!! Used the vegetable broth option instead of the water and fresh fennel instead of celery (only because I don't care much for celery). Made for the ZWT4 CAFE ZMAAK Gypsies team!

    0 people found this review helpful

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    From: Stardustannie

    On Jul 15, 2006

    Delicious!! This soup went down a treat, thanks so much for sharing it. It's tasty virtually fat free and very good for you. I cooked mine a lot less than stated but otherwised made it as directed.

    1 person found this review helpful

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