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Garbanzo Bean Vegetable Soup with Pearled Couscous

 
Garbanzo Bean Vegetable Soup with Pearled Couscous
Image ©
 
One serving costs about $3.61 One serving costs about $3.61

$3.61 per serving

3 people like this recipe

3 likes

This recipe is ready in 40 minutes

Ready in 40 minutes

4 fall,winter soup,lunch,main course,main dish,dinner
spoonacular Score:73%

Spoonacular Score: 73%

 

Garbanzo Bean Vegetable Soup with Pearled Couscous requires around 40 minutes from start to finish. One serving contains 311 calories, 13g of protein, and 8g of fat. For $3.14 per serving, this recipe covers 20% of your daily requirements of vitamins and minerals. This recipe serves 4. 3 people found this recipe to be yummy and satisfying. Not a lot of people really liked this main course. It will be a hit at your Autumn event. It is brought to you by Food Fanatic. Head to the store and pick up parmesan cheese, earthbound farms power greens, garlic, and a few other things to make it today. To use up the olive oil you could follow this main course with the Sauteed Banana, Granolan and Yogurt Parfait as a dessert. Taking all factors into account, this recipe earns a spoonacular score of 68%, which is good. Users who liked this recipe also liked Vegetable Garbanzo Stew With Couscous, Couscous and Garbanzo Bean Tabbouleh – 4 Points, and English Garden And Giant Pearled Couscous Salad.

Ingredients

Servings:
15 oz
15 oz canned garbanzo beans
canned garbanzo beans
8 oz
8 oz canned tomato sauce
canned tomato sauce
2
2  diced carrots
diced carrots
2 stalks
2 stalks diced celery
diced celery
0.5 cups
0.5 cups couscous
couscous
1 Tbsp
1 Tbsp garlic
garlic
5 oz
5 oz greens
greens
1 tsp
1 tsp italian seasoning
italian seasoning
1 Tbsp
1 Tbsp olive oil
olive oil
1
1  diced onion
diced onion
some
some parmesan cheese
parmesan cheese
1
1  diced plum tomato
diced plum tomato
64 oz
64 oz vegetable broth
vegetable broth
15 oz canned garbanzo beans
15 oz
canned garbanzo beans
8 oz canned tomato sauce
8 oz
canned tomato sauce
2  diced carrots
2
diced carrots
2 stalks diced celery
2 stalks
diced celery
0.5 cups couscous
0.5 cups
couscous
1 Tbsp garlic
1 Tbsp
garlic
5 oz greens
5 oz
greens
1 tsp italian seasoning
1 tsp
italian seasoning
1 Tbsp olive oil
1 Tbsp
olive oil
1  diced onion
1
diced onion
some parmesan cheese
some
parmesan cheese
1  diced plum tomato
1
diced plum tomato
64 oz vegetable broth
64 oz
vegetable broth


Instructions

Read the detailed instructions on Food Fanatic

Price Breakdown

Cost per Serving: $3.61
Ingredient
15 ounces canned garbanzo beans
8 ounces canned tomato sauce
2 diced carrots
2 stalks diced celery
1/2 cup couscous
1 tablespoon garlic
5 ounces greens
1 teaspoon italian seasoning
1 tablespoon olive oil
1 diced onion
some parmesan cheese
1 diced plum tomato
64 ounces vegetable broth
Price
$0.87
$0.89
$0.21
$0.30
$0.68
$0.18
$2.23
$0.10
$0.17
$0.24
$2.53
$0.23
$5.83
$14.45

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • Couscous is actually a type of pasta made with flour and water. Whole wheat couscous is a bit healthier, but a better swap for health-conscious cooks would be quinoa. Plus, quinoa is gluten free (couscous isn't).

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • When buying celery, make sure the stalks feel firm and the leaves look fresh. Store in your refrigerator's crisper for up to two weeks.

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips

Green Tips

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

Disclaimer

Nutritional Information

Quickview
399 Calories
20g Protein
13g Total Fat
49g Carbs
26% Health Score
Limit These
Calories
399
20%

Fat
13g
21%

  Saturated Fat
5g
36%

Carbohydrates
49g
17%

  Sugar
9g
11%

Cholesterol
20mg
7%

Sodium
2938mg
128%

Get Enough Of These
Protein
20g
42%

Vitamin A
7187IU
144%

Manganese
1mg
67%

Calcium
447mg
45%

Phosphorus
389mg
39%

Vitamin B6
0.77mg
38%

Fiber
8g
35%

Vitamin C
19mg
24%

Potassium
706mg
20%

Magnesium
76mg
19%

Folate
74µg
19%

Copper
0.36mg
18%

Vitamin K
18µg
18%

Iron
3mg
17%

Zinc
2mg
14%

Selenium
9µg
14%

Vitamin B2
0.23mg
14%

Vitamin E
1mg
12%

Vitamin B5
1mg
11%

Vitamin B3
2mg
11%

Vitamin B1
0.15mg
10%

Vitamin B12
0.36µg
6%

covered percent of daily need

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