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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (135g) Recipe makes 8 servings The following items or measurements are not included below: vegetable broth |
||
| Calories 144 | ||
| Calories from Fat 11 | (8%) | |
| Amount Per Serving | %DV | |
| Total Fat 1.3g | 2% | |
| Saturated Fat 0.2g | 1% | |
| Monounsaturated Fat 0.6g | ||
| Polyunsaturated Fat 0.4g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 32mg | 1% | |
| Potassium 419mg | 11% | |
| Total Carbohydrate 26.5g | 8% | |
| Dietary Fiber 4.7g | 18% | |
| Sugars 3.1g | ||
| Protein 8.0g | 16% | |
Red Lentil, Zucchini & Couscous Soup
By: LUv 2 BaKE
Apr 5, 2005
Don't let the name turn you off! This soup has a nice thick consistency that is nice and flavorful. 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 Yum!"
SERVES 8
Ingredients
- 1 large onion, chopped
- 1 stalk celery, chopped
- 1 teaspoon olive oil
- 4 medium carrots, grated
- 2 medium zucchini, grated
- 1 cup red lentil, rinsed and drained
- 6 cups vegetable broth or water
- 1 teaspoon salt, to taste (optional)
- 1/2 teaspoon ground pepper
- 1/2 teaspoon dried basil
- 1/3 cup couscous
Directions
1
Grate carrots and zucchini, set aside.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
If vegetables begin to stick, add a tbsp or two of water.4
Add all ingredients except couscous to the pot, increase to high heat to bring to a boil.5
Reduce heat and simmer partially covered for 45 minutes, stirring occasionally.6
Add couscous and simmer an additional 10 minutes.7
If soup is too thick, thin it with a little bit of water.8
Adjust seasonings to taste.9
Yield 8 servings - per serving: 134cal, 1g fat, 8g protein, 24g carb, 3mg iron, 8g fibre.
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- Course > Main Dish
- Course > Soups
- Main Ingredient > Vegetables > Squash
- Main Ingredient > Pasta, Rice & Grains > Pasta
- Main Ingredient > Beans > Lentils
- Preparation > Time to Make > < 4 hours
- Preparation > Inexpensive
- Preparation > Equipment > Stove Top
- Preparation > Number of Servings
- Preparation > Presentation > Served Cold
- Occasion > Dinner Party
- Occasion > Seasonal > Winter
- Occasion > Taste/Mood > Savory
- Occasion > To Go... > Potluck
- Dietary > Diabetic
- Dietary > Vegetarian > Vegan
Featured Reviews for This Recipe
From: danakscully64
On Dec 14, 2008
This recipe was very good! I didn't find it to be bland, but I made very tiny modifications. I used extra celery in place of some of the carrots (grating baby carrots takes too much patience), instead of regular vegetable broth, I used beef-style veg broth, and as suggested by LuckyDog, added a tiny bit of garlic powder. I only had whole wheat cous cous, so I used that as well. I will be making this again. Thanks for sharing the recipe!
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.
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.
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