Winter often makes us crave hearty, warm meals. Try this low calorie, low sodium soup to help fill you up on a cold winter day!
“Couscous provides a great source of fiber and protein. Fiber is important for heart health because it helps block inflammation and lower your LDL or “bad cholesterol,” said Sheila Mulhern, RD, a registered outpatient dietitian. “The red peppers and carrots also contribute to fiber along with vitamin A, vitamin C and potassium – all supporting heart health.”
Spiced Carrot and Bell Pepper Soup with Couscous Swirl
- 4 tablespoons fresh parsley
- 2 tablespoons olive oil
- 4 cloves raw garlic
- 1 lb(s) raw carrots
- 1/2 teaspoon ground cumin
- 1 teaspoon sweet smoked paprika
- .12 teaspoons ground cinnamon
- .25 teaspoons of ginger
- 3 cups low sodium vegetable broth
- 1 tablespoon Harissa
- 6 large red bell peppers
- 1 cup sliced onion
- 8 tablespoons plain Greek yogurt
- 1/2 cup water
- 1/2 cup dried fine couscous
- Heat a large, heavy pot over medium-high heat. Add the olive oil, and once it is very hot, add the garlic and onion.
- Cook until lightly browned, 5 to 10 minutes, then add the carrots and cook for 5 minutes together
- Add the cumin, paprika and other spices and cook for 1 minute more.
- Pour in the broth and bring to a simmer. Cover and simmer over gentle heat until the carrots and peppers are tender, 25-30 minutes.
- Use an immersion blender (or transfer to an upright blender) to puree the mixture until smooth.
- Add harissa a dollop at a time, to taste.
- In a separate pot, the water to a simmer and stir in the couscous. Cover the pot and remove from the heat.
- Let stand for 5-10 minutes. Just prior to serving, stir to fluff the couscous.
- Ladle the soup into bowls, and spoon a few tablespoons of cooked couscous in the center of each, swirling it slightly.
- Scatter parsley over the soup and top each bowl with 2 tablespoons of yogurt.
- Calories: 265
- Total fat: 8 g
- Cholesterol: 1 mg
- Sodium: 221 mg
- Total Carbohydrates: 42 g
- Dietary Fiber: 8 g
- Sugar: 14 g
- Protein: 8 g
Sources: Smitten Kitchen Every Day by Deb Perelman