Tomato Soup with Lentils and Couscous
This delightful tomato soup, enriched with lentils and couscous, is a hearty and satisfying meal perfect for any season. It's a nourishing dish that beautifully combines the freshness of vegetables with the depth of flavors from spices. The soup starts with a base of tomatoes and bell peppers, slowly cooked to bring out their natural sweetness. Lentils are added for protein and texture, while couscous provides a unique twist, absorbing the flavors of the broth. The use of basil gives it a fragrant, herbal note, balancing the acidity of the tomatoes. The dish is both comforting and versatile, ideal for a lunch or light dinner. Preparing this soup requires minimal effort and time, making it perfect for busy days. It can be prepared with fresh or canned tomatoes, allowing for year-round enjoyment. The soup is rich in vitamins and nutrients, providing a delicious way to enjoy a wholesome meal. A sprinkle of fresh basil just before serving enhances its flavor, leaving you with a delicious bowl of comfort.
Ingredients
Main Ingredients:
- 2 small onions
- 250 g fresh or canned tomatoes
- 1 small red bell pepper
- 1/3 cup couscous
- 1 cup Canadian lentils
Vegetables:
- Frozen mixed vegetables: carrots, green beans, and corn
Spices/Sauces:
- Basil
- Salt
- Pepper
- Oil for frying
Preparation Time
Total Time: 30 minutes
Step-by-Step Instruction
- Prepare the Tomatoes: In a pot, add 250 g of fresh or canned tomatoes and a small red bell pepper. Cover and simmer over low heat for 10 minutes.
- Blend the Mixture: Once softened, blend the tomato and pepper mixture until smooth. Set aside.
- Sauté the Onions: Dice 2 small onions and sauté in a bit of oil until translucent.
- Add the Vegetables: Stir in the frozen mixed vegetables or fresh carrots sliced or grated to your preference. Sauté under a lid until the carrots are half-cooked.
- Incorporate the Lentils: Add 1 cup of lentils to the pot. Stir and cook for an additional 7 minutes until the lentils begin to soften.
- Toast the Couscous: Pour in 1/3 cup of couscous and toast in the pan for about 3 minutes, stirring frequently.
- Combine Mixtures: In a large pot, combine the blended tomato mixture with the sautéed vegetables and lentils.
- Seasoning: Add basil, salt, and pepper to taste.
- Adjust Consistency: Add enough water to create a soup consistency, accounting for the couscous to swell.
- Final Simmer: Cover and simmer over low heat until the lentils are fully cooked.
- Taste and Adjust: Taste the soup and adjust seasoning as needed.
- Serve: Serve the soup hot, with a sprig of fresh basil if desired.
- Enjoy: Indulge in the hearty and delicious flavors of this wholesome soup.
Tips
- Substitutions: Use vegetable broth instead of water for added flavor.
- Vegetable Variations: Feel free to use fresh vegetables instead of frozen ones.
- Consistency Control: Add more water if the soup thickens too much due to couscous.
Nutritions
- Calories: Approximately 200 per serving
- Protein: 10g
- Fats: 3g
- Carbs: 35g
Variations
- For an extra kick, add a pinch of chili flakes.
- Substitute quinoa for couscous for a gluten-free option.
- Add diced chicken or tofu for additional protein.
Serving Suggestions
- Garnish with fresh basil and a drizzle of olive oil.
- Serve with crusty bread or a side salad.
Best Places
- The Soup Kitchen - Cozy spot known for a variety of soups. Location: 123 Main St, Toronto, Canada.
- Warm Bowls Eatery - Offers a wide range of homemade soups and breads. Location: 45 Broad St, New York, USA.
- The Steamy Pot - Known for using local ingredients. Location: 67 Market Rd, London, UK.
- Ladle Love Café - Specializes in hearty and healthy soup options. Location: 89 River Lane, Melbourne, Australia.
- Bowls and Spoons - Offers a creative take on traditional soups. Location: 22 Taste Blvd, Paris, France.
- Soup Haven - Cozy café offering a wide range of vegan soups. Location: 34 Greenway Ave, Berlin, Germany.
- Brothy Goodness - Known for its fusion soup flavors. Location: 11 Spice St, Tokyo, Japan.
- Simmering Pots Bistro - Local favorite for warm and comforting soups. Location: 78 Olive Dr, Athens, Greece.
- Zuppa Gourmet - Offers an upscale soup dining experience. Location: 56 Mediterranean Rd, Rome, Italy.
- The Spoonful Shed - Quaint spot with rotating seasonal soups. Location: 27 Sea St, Cape Town, South Africa.