Lentil & Bulgur Soup

Name: Lentil & Bulgur Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Middle Eastern
Ingredients: 2 tablespoons extra virgin olive oil.; - 1 medium yellow onion, diced.; - 1/2 teaspoon kosher salt, to taste.; - 5 cloves of garlic, minced.; - 1 cup diced red tomato.; - 2 teaspoons ground cumin.; - 1/4 allspice.; - 1/2 cup coarse bulgur.; - 1/2 cup red lentils, rinsed and drained.; - 2 cups of vegetable broth.; - 3 cups water.; - Juice of 1 lemon; - pinch of ground black pepper; 3 tablespoons olive oil.; - 1 clove garlic, minced.; - 2 tablespoons fresh chopped parsley.; - 1 tablespoon fresh mint leaves, chopped.; - Salt to taste.; - Pinch if sumac, or cracked black pepper.

6 steps

Prep:10minCook:25min

If you love soups where you can feel a burst of flavors with every spoonful, then this Lebanese lentil & bulgur soup is the right choice, it’s easy to prepare, nutritious and super filling.

Updated at: Wed, 16 Aug 2023 23:55:29 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories226.1 kcal (11%)

Total Fat12.5 g (18%)

Carbs24.2 g (9%)

Sugars2.8 g (3%)

Protein6.3 g (13%)

Sodium528.7 mg (26%)

Fiber4.1 g (15%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

2 tablespoonsextra virgin olive oil

1yellow onion

medium, diced

½ teaspoonkosher salt

to taste

5 clovesgarlic

minced

1 cupred tomato

diced

2 teaspoonsground cumin

0.25allspice

½ cupbulgur

coarse

½ cupred lentils

rinsed and drained

2 cupsvegetable broth

3 cupswater

1lemon

juice of

ground black pepper

Optional Topping Ingredients

3 tablespoonsolive oil

1 clovegarlic

minced

2 tablespoonsparsley

fresh chopped

1 tablespoonfresh mint leaves

or cracked black pepper

Instructions

Step 1

In a large pot over medium heat, heat the oil until it shimmers, add the onion and salt, sauté for 5 minutes until translucent, add the garlic, diced tomato, cumin allspice, cook for about a minute to release the aroma and flavor.

Step 2

Add the broth, increase the heat and bring to a boil, stir in the bulgur, lentils, water and bring to a boil for about 3 minutes, stirring occasionally.

Step 3

Cover, reduce the heat to medium low, and cook for about 25 minutes, or until the lentils and bulgur are cooked through but not mushy.

Step 4

Stir in the lemon juice, cracked pepper, taste and adjust seasonings as needed.

Step 5

Optional Topping; Heat the olive oil in a small pan over low heat, add the garlic and cook until fragrant, about 1 minute, stir in the chopped parsley & mint, season with salt and pepper, remove from the heat.

Step 6

Serve the soup with a drizzle of parsley and mint oil on top.