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Indian-Spiced Cream of Tomato Soup with Whole Wheat Couscous
AN EDIBLE MOSAIC19Ingredients
45Minutes
280Calories
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Ingredients
US|METRIC
4 SERVINGS
- 3/4 cup whole wheat pearl couscous (Bob’s Red Mill, Israeli Couscous)
- 1 Tbsp. olive oil
- 1 red bell pepper (medium, diced)
- 1 onion (medium-large, diced)
- 3 cloves garlic (minced)
- 1 inch fresh ginger (piece, grated on a microplane)
- 14 oz. diced tomatoes (petit, with juices)
- 2 Tbsp. tomato paste
- 3 cups low sodium chicken stock (use vegetable to keep it vegetarian)
- 1 bay leaf
- 2 dried red chili peppers (optional)
- 2 tsp. Garam Masala
- 1 1/2 tsp. sugar
- 1/4 tsp. salt
- 1/4 tsp. black pepper
- 16 oz. chickpeas (rinsed and drained)
- 1 Tbsp. lemon juice
- 3 Tbsp. coconut milk (or heavy cream)
- fresh cilantro (or flat-leaf parsley, optional; for garnish)
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NutritionView More
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280Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories280Calories from Fat80 |
| % DAILY VALUE |
| Total Fat9g14% |
| Saturated Fat3g15% |
| Trans Fat |
| Cholesterol |
| Sodium620mg26% |
| Potassium870mg25% |
| Protein12g |
| Calories from Fat80 |
| % DAILY VALUE |
| Total Carbohydrate42g14% |
| Dietary Fiber8g32% |
| Sugars8g |
| Vitamin A45% |
| Vitamin C110% |
| Calcium8% |
| Iron10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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