I've always made this with regular couscous, but have recently discovered that it has a medium GI of 61-65. Israeli pearl couscous is lower GI (52), so I'll have to try it with that next time. I've only used pearl couscous once, it was quite a few years ago, and don't remember it very well.
Couscous and Vegetable Soup
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| Looks like I used a kumara this time as well |
2 tblsp olive oil
1 onion, chopped
2 chicken breast fillets, cut into 1cm pieces
2 cinnamon sticks
1/2 tsp ground cardamon
1/2 tsp paprika
2 tblsp tomato paste
425gm can diced tomatoes
1.5L hot chicken stock
1 carrot, peeled and chopped
1 zucchini, chopped
4 yellow button squash, quartered
90gm (1/2 cup) couscous
2 tblsp coarsley chopped coriander
Heat olive oil in a large saucepan, add onion and cook over low heat until soft, then add chicken and cook a further 3 minutes. Add cinnamon sticks, cardamon and paprika and stir over low heat for 3 minutes until fragment.
Add tomato paste, tomato and chicken stock and season to taste. Bring to a simmer, cover and cook over low heat for 10 minutes.
Add carrots, cook for 5 minutes, then add zucchini and squash and cook a further 10 minutes, or until vegetables are just tender. Gradually pour in couscous and cook, stirring occasionally, for 5 minutes. Remove cinnamon sticks and serve in warm soup bowls sprinkled with coriander.
Serves 6
Notes
Adapted from a recipe in Australian Gourmet Traveller August 1997
The original recipe includes 1/4 tsp chili powder with the other spices. My family don't like chili heat, so I've never added it, but I'm sure it would be nice.
I love pumpkin, so often add a chunk of that with the carrots.
The quinoa wasn't awful in the soup, but there just wasn't as much compared to the couscous and it changed it somehow. It might be worth trialling adding more quinoa.
Cross posted to Adventures in A Low GI World
