Lean vegetable soup with tomatoes in their own juice and couscous

Tomato, bright, vegan, healthy and incredibly delicious! Lean vegetable soup can be prepared during Lent on vegetable broth or plain water. It is prepared quickly, and the result is amazing, both adults and children will like it!
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Composition / ingredients

servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 29 % 2 g
Fats 0 % 0 g
Carbohydrates 71 % 5 g
33 kcal
GI: 83 / 17 / 0

Step-by-step cooking

Cooking time: 30 min
  1. Step 1:

    Step 1.

    How to cook lean vegetable soup? First of all, prepare all the products that you will need to make soup.

  2. Step 2:

    Step 2.

    Peel potatoes, carrots, onions and garlic. Wash all the vegetables and dry them with paper napkins.

  3. Step 3:

    Step 3.

    Cut potatoes into small cubes. Put the broth on the stove. At the moment of boiling, send the potatoes and couscous into a saucepan, reduce the flame under the pan to slightly below average. Add salt to taste and cook under a closed lid until the potatoes are ready. It will take about 10-15 minutes (depends on the size and variety of potatoes).

  4. Step 4:

    Step 4.

    At this time, prepare the roast. Chop the onion finely, chop the carrot into cubes. Carrots can also be grated. Do it the way you feel more comfortable and familiar.

  5. Step 5:

    Step 5.

    Heat the vegetable oil in a frying pan with a thick bottom. Fry the onion and carrot to the desired degree. Do not forget to stir so that nothing burns.

  6. Step 6:

    Step 6.

    Pour tomatoes in their own juice into the pan. If the tomatoes are too large, then chop them with a knife or fork (canned tomatoes are usually soft, so they will crush with a fork without much difficulty). If tomatoes and juice are sour, then add a pinch of sugar to the pan for a more balanced taste. Send the chopped garlic to the tomato roast and cook all together over medium heat for about 5-10 minutes.

  7. Step 7:

    Step 7.

    When the potatoes are ready, put the bay leaf in the pan and roast. Stir, try again for salt, add salt if necessary.

  8. Step 8:

    Step 8.

    Add chopped fresh herbs to the finished soup. It can be dill, parsley, and green young onions. Remove the pan from the heat, let it brew for a while.

  9. Step 9:

    Step 9.

    Done! You can serve!

To make soup, you can use any broth: chicken, meat, vegetable or take ordinary water, it will turn out no less delicious.

Offer fresh sour cream and sweet ground pepper to a plate of soup.

The soup has a pronounced tomato taste. The number of tomatoes in their own juice can be reduced at will.

Keep in mind that couscous swells greatly when cooking, and even if the soup seems liquid at the beginning of cooking, it will become quite thick by the end of cooking. How to choose couscous and cook it better, read the article about couscous .



Bon appetit!

The amount of water specified in the recipe can be reduced or increased at your request, depending on whether you want to get a thick or more liquid soup.

Tomatoes in this recipe can be replaced with ketchup, tomatoes in their own juice or tomato paste. Choose the proportions to your taste.

Caloric content of the products possible in the composition of the dish

  • Onion - 41   kcal/100g
  • Ripe potatoes - 80   kcal/100g
  • Baked potatoes - 70   kcal/100g
  • Mashed potatoes - 380   kcal/100g
  • Boiled potatoes - 82   kcal/100g
  • Potatoes in uniform - 74   kcal/100g
  • Fried potatoes - 192   kcal/100g
  • Tomatoes - 23   kcal/100g
  • Carrots - 33   kcal/100g
  • Dried carrots - 275   kcal/100g
  • Boiled carrots - 25   kcal/100g
  • Garlic - 143   kcal/100g
  • Salt - 0   kcal/100g
  • Fresh frozen soup greens in a package - 41   kcal/100g
  • Greenery - 41   kcal/100g
  • Broth - 15   kcal/100g
  • Couscous - 112   kcal/100g

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