Spiced Tomato, Chickpeas and Couscous Soup

READY IN: 30mins

INGREDIENTS

  • 1tablespoonolive oil
  • 1onion, chopped
  • 2carrots, diced(about 200 g in total)
  • 3stalkscelery, diced
  • 2 -3tablespoonsharissa
  • 1teaspooncumin
  • 700mlvegetable stock, from 1 cube
  • 400g chopped canned tomatoes
  • 2tablespoonstomato paste
  • 400gcanned chick-peas, washed and drained
  • 2tablespoonscouscous
  • 12 small bunch parsley, chopped
  • Harissa
  • 10 -12dried red chili peppers
  • 3garlic cloves, minced
  • 12 teaspoonsalt
  • 2tablespoonsolive oil
  • 1teaspoonground coriander
  • 1teaspoon ground caraway seed
  • 12 teaspooncumin
  • NUTRITION INFO

    Serving Size: 1 (317) g

    Servings Per Recipe:4

    Calories: 293.8

    Calories from Fat 108 g 37 %

    Total Fat 12 g 18 %

    Saturated Fat 1.6 g 8 %

    Cholesterol 0 mg 0 %

    Sodium 846.1 mg 35 %

    Total Carbohydrate41.1 g 13 %

    Dietary Fiber 8.7 g 34 %

    Sugars 7.1 g 28 %

    Protein 8.1 g 16 %

    DIRECTIONS

  • Sauté onion, carrots and celery for a few minutes in olive oil.
  • Add harissa* and cumin, stir.
  • Add all other ingredients, except couscous and parsley, stir, cover the pot and cook on low heat for about 15 minutes.
  • Stir in the couscous, cook the soup for another 5 minutes.
  • Before serving, sprinkle the soup with chopped parsley.
  • *Harissa:
  • Soak the dried chilies in hot water for 30 minutes. Drain. Remove stems and seeds.
  • In a food processor blend chili peppers, garlic, salt, and olive oil.
  • Add remaining spices and blend to form a smooth paste.
  • Drizzle a small amount of olive oil on top to keep fresh.
  • Store in airtight container and keep for a month in the refrigerator.
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