Tomato & couscous soup

Ingredients (serves 4)

• Olive oil spray
• 1 brown onion, finely chopped
• 2 garlic cloves, crushed
• 1 long fresh red chilli, deseeded, finely chopped
• 2 tsp ground cumin
• 3 celery sticks, trimmed, finely chopped
• 1 large potato, peeled, finely chopped
• 1 large carrot, peeled, finely chopped
• 750ml (3 cups) water
• 1 x 400g can no-added-salt chopped tomatoes
• 150g green beans, topped, cut into 3cm lengths
• 50g (1/4 cup) couscous
• Fresh coriander leaves, to serve
• Low-fat natural yoghurt, to serve

Method

1. Heat a large saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring occasionally, for 5 minutes or until onion softens. Add the garlic, chilli and cumin and cook, stirring, for 1 minute or until aromatic.
2. Add the celery, potato and carrot. Cook, stirring, for 2 minutes or until the celery softens. Add the water and tomato. Bring to the boil. Reduce heat to low. Simmer for 15 minutes or until potato is tender.
3. Add beans and cook for 2 minutes. Add couscous. Set aside for 2-3 minutes or until couscous is tender. Season with pepper. Ladle among serving bowls. Top with coriander and serve with yoghurt.

Good Taste - May 2008, Page 48

Recipe by Chrissy Freer
Source: http://www.taste.com.au/recipes/19591/tomato+couscous+soup

Low Fat Italian Vegetable Soup

Soup makes a perfect lunch. It's filling and highly nutritious. Enjoy this Italian vegetable soup with a green salad drizzled with your favorite low-fat or fat-free dressing.

Prep Time: 10 minutes

Cook Time: 30 minutes

Ingredients:

• 1 tbsp olive oil
• 2 garlic cloves, minced
• 1 medium onion, chopped
• 1 large carrot, diced
• 2 celery sticks, sliced
• 1 large zucchini, diced
• 1 cup green beans
• 2 tsp dried Italian herbs
• 4 cups fat-free, low-sodium chicken or vegetable broth
• 1 15-ounce can chopped tomatoes, undrained
• 1 15-ounce can cannellini beans

Preparation:

Heat oil in large Dutch oven or saucepan. Sauté garlic, onions, carrots, celery, zucchini and green beans for 5 minutes. Stir in herbs and cook for 1 minute. Add broth, tomatoes and beans. Bring to a boil, then cover and simmer for 20-25 minutes.

Makes 8 cups.

Per cup: Calories 128, Calories from Fat 17, total Fat 2g (sat 0.2g), Cholesterol 0mg, Sodium 226mg, Carbohydrate 21.3g, Fiber 6.1g, Protein 6.4g

By Fiona Haynes
Source: http://lowfatcooking.about.com/od/lunchrecipes/r/italvegsoup.htm