- 0:10 Prep
- 0:25 Cook
- 4 Servings
- Capable cooks
This low-fat North African soup tastes great and feeds four for around $10.
Ingredients
- Olive oil spray
- 1 brown onion, finely chopped
- 2 garlic cloves, crushed
- 1 long fresh red chilli, deseeded, finely chopped
- 2 teaspoons ground cumin
- 3 celery sticks, trimmed, finely chopped
- 1 large potato, peeled, finely chopped
- 1 large carrot, peeled, finely chopped
- 750ml (3 cups) water
- 1 x 400g can no-added-salt chopped tomatoes
- 150g green beans, topped, cut into 3cm lengths
- 50g (1/4 cup) couscous
- Fresh coriander leaves, to serve
- Low-fat natural yoghurt, to serve
Method
- Step 1Heat a large saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring occasionally, for 5 minutes or until onion softens. Add the garlic, chilli and cumin and cook, stirring, for 1 minute or until aromatic.
- Step 2Add the celery, potato and carrot. Cook, stirring, for 2 minutes or until the celery softens. Add the water and tomato. Bring to the boil. Reduce heat to low. Simmer for 15 minutes or until potato is tender.
- Step 3Add beans and cook for 2 minutes. Add couscous. Set aside for 2-3 minutes or until couscous is tender. Season with pepper. Ladle among serving bowls. Top with coriander and serve with yoghurt.
- High carb
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
- Vegetarian
Nutrition
533 kj
Energy
1g
Fat Total
6g
Fibre
5g
Protein
129.45mg
Sodium
6g
Carbs (sugar)
22g
Carbs (total)
All nutrition values are per serve
- Author: Chrissy Freer
- Image credit: Robert Reichenfeld
- Publication: Australian Good Taste
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