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RED LENTIL, COUSCOUS, & VEGETABLE STOUP

  • Author: Annie

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Ingredients

  • 1 onion, chopped
  • 2 stalks celery, chopped
  • 2 carrots, peeled and chopped
  • Bragg Liquid Aminos – just a splash
  • 2 cloves garlic, minced
  • 1 tsp. dried thyme
  • 1 tsp. dried onion flakes
  • pinch coriander
  • pinch black pepper
  • 1 15 ounce can petite diced tomatoes
  • 1 zucchini, chopped
  • 1 cup dried red lentils
  • 4 cups low-sodium vegetable broth
  • 2 cups water
  • 1 no-salt vegetable bouillon cube
  • 1 15 ounce can artichoke hearts, drained
  • 1 Italian vegan sausage link, homemade (or use Field Roast brand, sliced)
  • 4 cups spinach, chopped
  • 1/2 cup whole wheat couscous

Instructions

  1. In a large pot, sauté the onions, carrot, and celery in some vegetable broth and/or water. Add a splash of Liquid Aminos, cover and cook the vegetables until soft. After about 10 minutes, stir in the garlic, thyme, coriander, dried onion, and black pepper. Stir for about a minute.
  2. Pour in the tomatoes, zucchini, lentils, broth, water, veggie bouillon, and artichoke hearts. Bring mixture to a boil, then turn down the heat to a simmer; cover, and cook for about 30 minutes. Stir occasionally.
  3. Stir in the sausage, spinach, and couscous and cook for about 20 more minutes. Serve piping hot with vegan Parmesan-style cheese.


Nutrition

  • Serving Size: 6
  • Calories: 284
  • Sugar: 6
  • Sodium: 854
  • Fat: 5
  • Saturated Fat: 1
  • Unsaturated Fat: 2
  • Trans Fat: 0
  • Carbohydrates: 47
  • Protein: 16
  • Cholesterol: 7