Israeli Couscous Autumn Stew
Calories 347 (18% from fat)
Fat 6.7 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 420 mg.
Carb. 63 gram
Fiber 13 gram
Sugar 6 gram
Sugar Alcohol 0 gram
Protein 12.8 gram
1 1/2 Tbsp. olive oil
1 cup white onion, chopped
2 cloves (2 tsp.) garlic, minced
2 tsp. paprika
2 tsp. cumin, ground
dash of cayenne
4 campari tomatoes or 1 large tomato (1 cup), diced
1 cup yellow zucchini, chopped
1 cup green zucchini, chopped
4 fingerling potatoes or 1 large potato (10 oz.), sliced 1/2 inch thick
1/4 cup chopped flat leaf parsley
2 Tbsp. no salt added tomato paste
1/2 tsp. salt
1/2 tsp. black pepper, ground
2 cups water
1 can (14 oz.) garbanzo beans, drained and rinsed
2/3 cup dry Israeli couscous
(Also known as whole wheat pearl couscous toasted israeli style.)
2 cups of grape tomatoes
1. Warm a large, non-stick pan over medium heat. Stir in the oil, add onions and cook for about 5 minutes until onions turn soft.
2. Mix in the garlic, paprika, cumin and cayenne, then stir until thoroughly combined.
3. Add tomatoes and cook about 5-7 minutes until they're cooked down.
4. Stir in the zucchini, potatoes, parsley, tomato paste, salt, pepper and water. Turn burner on high and bring to a boil. Once it starts boiling, reduce heat to low, cover and let it simmer for 30 minutes. Stir a couple times.
5. Add Israeli Couscous and Garbanzos, then simmer an additional 10-15 minutes, depending on how well done you like the vegetables to be. If you like tomatoes, you can add the grape tomatoes in at this point.
Yield: 4 Servings
You can freeze individual portions for easy re-heating later. Double the recipe so you get 8 servings out of it.
Microwave the soup for approximately 2-4 minutes, keeping the container open a little to allow steam to escape.