Directions:
- Heat oil in large pot.
- Add onions, cumin and chile powder (careful not to inhale over pot) cook until fragrant.
- Add celery, bell peppers, carrots, garlic & mushroom (add any other veg or leave out what you don't like).
- When veg begin to soften, add red pepper flakes, basil, oregano, salt and some ground black pepper.
- Cook, stirring, for a few minutes.
- Add remaining ingredients (can sub barley or bulgar wheat for couscous).
- Bring to boil - stirring.
- Reduce heat to medium low.
- Simmer, uncovered, 20 minutes.
- If too thick, add more tomato sauce or crushed tomato.
- Serve with sour cream, chopped avocados, chopped cilentro and grated cheese.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 325.45 Kcal (1363 kJ) | ||
| Calories from fat | 92.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.25g | 16% | |
|---|---|---|---|
| Sodium | 2086.82mg | 87% | |
| Potassium | 779.23mg | 17% | |
| Total Carbs | 50.92g | 17% | |
| Sugars | 13.1g | 52% | |
| Dietary Fiber | 7.71g | 31% | |
| Protein | 7.83g | 16% | |
| Vitamin C | 48.6mg | 81% | |
| Vitamin A | 1mg | 34% | |
| Iron | 16.4mg | 91% | |
| Calcium | 79.6mg | 8% | |
| Amount Per 100 g | |||
| Calories | 122.55 Kcal (513 kJ) | ||
| Calories from fat | 34.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.86g | 16% | |
|---|---|---|---|
| Sodium | 785.83mg | 87% | |
| Potassium | 293.43mg | 17% | |
| Total Carbs | 19.18g | 17% | |
| Sugars | 4.93g | 52% | |
| Dietary Fiber | 2.9g | 31% | |
| Protein | 2.95g | 16% | |
| Vitamin C | 18.3mg | 81% | |
| Vitamin A | 0.4mg | 34% | |
| Iron | 6.2mg | 91% | |
| Calcium | 30mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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