Moroccan tomato & chickpea soup with couscous

Dairy Free
Health score
46%
Moroccan tomato & chickpea soup with couscous
65 min.
4
402kcal

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Ingredients

  • 75 couscous 
  • tbsp olive oil 
  • 750 ml vegetable stock hot low-sodium
  • large onion finely chopped
  • small carrots chopped
  •  garlic cloves crushed
  • servings half a finger of ginger peeled finely chopped
  • tbsp ras-el-hanout 
  • tbsp harissa paste 
  • 400 tomatoes chopped canned tinned
  • 400 chickpea canned tinned
  • 0.5  juice of lemon 
  • servings coriander roughly chopped

Equipment

  • bowl
  • sauce pan

Directions

  1. Tip the couscous into a bowl, season with salt and pepper and stir through 1 tbsp of the oil.
  2. Pour over enough hot stock just to cover and cover the bowl with cling film and set aside.
  3. Heat the rest of the oil in a saucepan and cook the onion and carrot gently for 8 mins until softened.
  4. Add the garlic and ginger and cook for 2 mins more then stir in the ras el hanout and harissa and cook for another minute.
  5. Pour in the tomatoes and stock and give everything a good stir. Season, add the chickpeas and simmer everything gently for 20 mins until thickened slightly then squeeze over the lemon.
  6. Uncover the couscous and fluff up with a fork. Spoon the soup into bowls, top each with a mound of couscous, scatter with coriander and serve with extra harissa for those who want it.

Nutrition Facts

Calories402kcal
Protein13.32%
Fat29.52%
Carbs57.16%

Properties

Glycemic Index
82.4
Glycemic Load
18.57
Inflammation Score
-10
Nutrition Score
23.281304359436%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
1.88mg
Kaempferol
0.28mg
Myricetin
0.07mg
Quercetin
7.76mg

Nutrients percent of daily need

Calories:402.44kcal
20.12%
Fat:13.66g
21.02%
Saturated Fat:1.83g
11.43%
Carbohydrates:59.53g
19.84%
Net Carbohydrates:47.36g
17.22%
Sugar:13.67g
15.19%
Cholesterol:0mg
0%
Sodium:947.59mg
41.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.87g
27.74%
Manganese:1.54mg
77.17%
Vitamin A:2781.7IU
55.63%
Folate:202.67µg
50.67%
Fiber:12.16g
48.65%
Copper:0.63mg
31.43%
Iron:5.13mg
28.47%
Phosphorus:256.54mg
25.65%
Vitamin K:25.75µg
24.52%
Vitamin E:3.52mg
23.45%
Potassium:764.32mg
21.84%
Magnesium:87.19mg
21.8%
Vitamin B6:0.43mg
21.66%
Vitamin C:17.16mg
20.79%
Vitamin B1:0.26mg
17.34%
Zinc:2.13mg
14.22%
Vitamin B3:2.73mg
13.64%
Calcium:127.11mg
12.71%
Vitamin B2:0.16mg
9.47%
Vitamin B5:0.92mg
9.16%
Selenium:5.04µg
7.2%