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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

  1. 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.
  2. Blend the Mixture: Once softened, blend the tomato and pepper mixture until smooth. Set aside.
  3. Sauté the Onions: Dice 2 small onions and sauté in a bit of oil until translucent.
  4. 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.
  5. 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.
  6. Toast the Couscous: Pour in 1/3 cup of couscous and toast in the pan for about 3 minutes, stirring frequently.
  7. Combine Mixtures: In a large pot, combine the blended tomato mixture with the sautéed vegetables and lentils.
  8. Seasoning: Add basil, salt, and pepper to taste.
  9. Adjust Consistency: Add enough water to create a soup consistency, accounting for the couscous to swell.
  10. Final Simmer: Cover and simmer over low heat until the lentils are fully cooked.
  11. Taste and Adjust: Taste the soup and adjust seasoning as needed.
  12. Serve: Serve the soup hot, with a sprig of fresh basil if desired.
  13. 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.