Melissa This recipe makes 8-10 servings of soup (perfect for meal prepping for the week) Lasts 4-5 days in the fridge, in airtight containers.
Ingredients
- 1 x Onion, diced
- 5 x cloves of garlic, chopped up
- 1 x carrot, diced
- 2 x cups of dry pearl couscous
- 1 x can of diced tomatoes 15 oz
- 1 x can of chickpeas 15 oz
- 1 x can of red kidney beans 15 oz
- 3/4 cup frozen corn
- 3/4 cup frozen peas
- 1/2 tbsp cumin
- 1 x tbsp chili flakes
- 1 x tbsp chili powder
- 1 x tbsp garlic powder
- 7 x cups of water
- Optional: baby spinach (to add in once the soup is cooked)
- Optional: sea salt
Instructions
- Chop the garlic and Dice onion and carrot into approximately 1 cm cubes and sautee them in a pan with 1/2 cup of water on medium heat with a lid on. Cook for 5-6 mins, stirring often until the onions are translucent.
- Add in the can of diced tomatoes, the rest of the water (6.5 cups) and bring to a boil.
- Add in the couscous, corn, peas, chickpeas, kidney beans, and the spices: chili flakes, chili powder, cumin, and garlic powder. Optional, add a pinch of salt, to taste.
- Cook for 10 minutes
- Allow to cool for 10 mins and then scoop into glass meal prep containers with airtight lids.
To Reheat: Add 1/2 cup of water to the soup, microwave for 3 minutes. You can add in a handful of fresh, baby spinach to the hot soup and mix in well. The heat and steam from the soup with lightly cook the spinach.
*I was inspired to make this soup after finding this recipe when I did a search for vegan couscous soups: https://veganinthefreezer.com/couscous-minestrone-soup/ . – The one is made is oil-free and a bit different, but I used this recipe as the inspiration and turned it into a low-calorie density version with my favorite spices!
