Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Couscous | 1 cup cooked (157g) | 176 |
| Potato | 1 medium (173g) baked | 161 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Pumpkin | not in our table | 0 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 Tbs. vegetable oil
- 2 large onions, chopped
- 2 medium potatoes, scrubbed and cut into 1/2-inch chunks
- 2 heaping cups (peeled, 1/2-inch chunks) butternut squash
- 2 large carrots, peeled and cut into 1/2-inch dice
- 14- to 16-oz. can diced tomatoes, undrained
- 2 tsp. ground cumin
- 1 tsp. ground turmeric
- 15 1/2-oz. can chickpeas, rinsed and drained
- 1 cup couscous, preferably whole wheat
- 1/4 cup chopped fresh flat-leaf parsley
- 3 to 4 scallions (white and light green parts), chopped
- =
Directions
1. In soup pot, heat oil over medium heat. Add onions and cook, stirring until softened, about 5 minutes. Add potatoes, squash, carrots, tomatoes and barely enough water to cover. Bring to a simmer, then add cumin and turmeric and simmer gently, covered, until vegetables are tender, about 25 minutes. Add chickpeas and season to taste with salt and pepper. Simmer over low heat another 5 minutes.
2. Meanwhile, put couscous into an ovenproof bowl and cover with 2 cups boiling water. Cover bowl and let stand 5 to 10 minutes, then fluff couscous with fork.