MEDITERRANEAN-STYLE HOMEMADE VEGETABLE SOUP
You'll love this easy homemade vegetable soup, prepared Mediterranean-style with loads of vegetables, including zucchini, carrots, and mushrooms, and fresh herbs. A little lime juice finishes this soup to add brightness and round out flavor.
Provided by The Mediterranean Dish
Categories Soup
Time 45m
Number Of Ingredients 21
Steps:
- In a large pot like this one (affiliate) heat 1 tbsp olive oil over medium-high until shimmering but not smoking. Add the mushrooms and cook for 3-5 minutes, stirring regularly. Remove from the pot and set aside from now.
- Add more olive oil, if needed and heat. Add the chopped parsley stems (stems only at this point), onions, garlic, celery, carrots, zucchini and small diced potatoes. Stir in the spices, and season with salt and pepper. Cook for about 7 minutes, stirring regularly, until the vegetables have softened a bit.
- Now add the chickpeas, tomatoes, bay leaves, and broth. Bring to a boil for 5 minutes, then turn the heat down to medium-low. Cover only partway and cook for 15 more minutes.
- Uncover and add the sauteed mushrooms. Cook for just a few more minutes until mushrooms are warmed through.
- Finally, stir in the parsley leaves, lime zest, and lime juice.
- Remove from the heat. Remove bay leaves. Transfer the vegetable soup to serving bowls and top with toasted pine nuts, if you like. Add a side of your favorite crusty bread or pita along with extra lime wedges and crushed red pepper. Enjoy!
Nutrition Facts : Calories 376 calories, Sugar 5.3 g, Sodium 648.9 mg, Fat 5.2 g, SaturatedFat 0.8 g, TransFat 0 g, Carbohydrate 131 g, Fiber 12.2 g, Protein 7.3 g, Cholesterol 0 mg
MEDITERRANEAN VEGETABLE SOUP WITH COUSCOUS
Harissa, a North African chili paste, gives this easy lunchtime soup the perfect amount of heat. Prep the ingredients at home, then add water and microwave at the office.
Provided by Martha Stewart
Categories Food & Cooking Soups, Stews & Stocks Soup Recipes
Time 15m
Number Of Ingredients 7
Steps:
- Layer ingredients in a wide-mouthed heatproof container with a tight-fitting lid.
- When you're ready to eat, fill the container almost to the top with water, seal, shake, removethe lid, and microwave for 2 minutes.
- Season with salt, reseal, gently swirl, and enjoy.
MOROCCAN CHICKPEA AND VEGETABLE STEW WITH COUSCOUS
This is delicious stew. Very flavorful from the spices, but not too spicy, just right. There is no meat in it, and you most likely won't miss it, as the chickpeas are very "meaty" themselves. But I don't see why you couldn't add some meat if you really wanted to. It also goes from prep to table in about 30 minutes, great for weeknight dinners. From Cooking Light.
Provided by ciao4293
Categories Stew
Time 29m
Yield 6 serving(s)
Number Of Ingredients 17
Steps:
- Heat the oil in a large skillet on medium high heat.
- Add the zucchini, onion, carrot and garlic.
- Saute 5 minutes.
- (For a time-saver, use the matchstick carrots from the produce department) Stir in the broth, and the next 9 ingredients, and bring to a boil.
- Cover, reduce the heat, and simmer for 8 minutes or until tender.
- Stir occasionally.
- While the stew simmers, bring the 1 1/2 cups water to a boil, stir in couscous, and remove from heat.
- Cover and let stand for 5 minutes.
- Serve stew over couscous.
Nutrition Facts : Calories 358.9, Fat 4.8, SaturatedFat 0.7, Sodium 781.1, Carbohydrate 67, Fiber 10.2, Sugar 6.4, Protein 13.5
MOROCCAN VEGETABLE STEW WITH COUSCOUS
Low fat, simple and very tasty. This is a great way to get back on track after the Holidays but it's great at any time of the year! Save time by purchasing the squash already cut into cubes.
Provided by Annacia
Categories Stew
Time 1h
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- In a nonstick skillet, heat oil over medium high heat.
- Add carrots, squash, and onion and cook until golden, about 10 minutes.
- Stir in garbanzo beans, stewed tomatoes, prunes, cinnamon, salt, crushed red pepper, and 1 and 1/2 cups water.
- Heat to boiling. Reduce heat to low and simmer 30 minutes or until all vegetables are tender.
- Meanwhile, prepare couscous as label directs, but use vegetable broth in place of the water called for on label.
- Stir cilantro into stew.
- Spoon stew over couscous to serve.
Nutrition Facts : Calories 448.1, Fat 5.3, SaturatedFat 0.7, Sodium 878.9, Carbohydrate 89.9, Fiber 12.8, Sugar 10.2, Protein 14.1
MEDITERRANEAN ROASTED VEGETABLE COUSCOUS
This is one of my favourite, quick and healthy evening meals. I chop all the vegetables up and pop them in the oven; the rest takes 5 minutes to pull together. I normally grill some lemony chicken to go with it, but it's delicious on its own.
Provided by Clare E-Foodie Jones
Categories Grains
Time 40m
Yield 4 serving(s)
Number Of Ingredients 20
Steps:
- In a hot oven (200c) put the red onion, peppers, garlic and courgette in an oven proof dish with a drizzle of olive oil.
- When roasted (approx 25 - 30mins )remove and place to one side until couscous ready.
- Turn off oven and put pine nuts in for 5 mins as oven cools down - do not let burn.
- In a heat proof bowl combine the couscous with cumin, coriander, cinnamon, juice and zests of lemon, lime and orange and hot chicken stock. Cover for 5 minutes.
- Fluff the couscous with a fork and add the apricots, chopped mint and coriander, pine nuts, roasted vegetables and roasted garlic.
- Season with salt and pepper and serve.
Nutrition Facts : Calories 563.1, Fat 17.9, SaturatedFat 2.1, Cholesterol 2.7, Sodium 156.6, Carbohydrate 88.8, Fiber 11.6, Sugar 14.6, Protein 16.9
HEALTHY COUSCOUS WITH ROASTED MEDITERRANEAN VEGETABLES (WW)
Compromising on calories shouldn't mean compromising on taste. So I came up with this dish that can be a complete meal or served as a side with lean meat. If you have them available, you could add fresh herbs- rosemary or basil would compliment the other flavours nicely. Serves 4 as a side or 2 as a lunch. By my calculations, this recipe contains a total of 11 1/2 points (my book is a few years old though!)
Provided by Shuzbud
Categories Lunch/Snacks
Time 40m
Yield 2-4 serving(s)
Number Of Ingredients 9
Steps:
- Heat the oven to 350°F or 180°C.
- Put the olive oil and garlic in a roasting/ baking pan.
- Finely dice the red onion into small chunks and add to the pan. Stir and cook in the oven for 5 minutes.
- Meanwhile, finely dice the yellow bell pepper and zucchini. Add these to the pan, with the Cavenders seasoning. Stir, cover with aluminum foil and bake for a further 20 minutes.
- After 20 minutes, remove the foil and put the veggies back in the oven for a further 10 minutes until just starting to char around the edges.
- While the veggies finish cooking, make the couscous- heat the chicken broth in a jug or bowl, add the couscous and cover with the foil. Let sit until done.
- When cooked, fluff the couscous with a fork.
- Remove the veggies from the oven, add the couscous, stir and serve hot!
MEDITERRANEAN COUSCOUS AND VEGETABLES
Plan ahead this needs to chill for a minimum of 2 hours. You can increase the lemon juice and garlic if desired, and the complete recipe can be doubled. Prep time includes 2 hour chilling time.
Provided by Kittencalrecipezazz
Categories Vegetable
Time 3h
Yield 4-6 serving(s)
Number Of Ingredients 13
Steps:
- In a medium-sized saucepan, bring the chicken broth to boiling.
- Add in couscous; remove from heat, cover and set aside for about 10 minutes or until all the liquid is absorbed.
- Meanwhile in a skillet heat oil over medium heat.
- Add in zucchini, green and red bell peppers, onion and garlic; cook stirring until veggies are crisp-tender, about 4-5 minutes (don't over cook the veggies!).
- Stir in the chickpeas, tomato and olives; stir until just heated through.
- Transfer the couscous mixture to a large bowl and fluff with a fork.
- Add in the veggie mixture with the lemon juice, salt and pepper to the couscous mixture and toss well to combine.
- Cover the bowl and refrigerate for minimum of 2 hours or more.
Nutrition Facts : Calories 454.9, Fat 16.1, SaturatedFat 2.4, Sodium 957.1, Carbohydrate 64.9, Fiber 9.3, Sugar 4.6, Protein 14.4
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