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How to Make Red Lentil and Bulgur Soup - A Step-by-Step Guide

Red Lentil and Bulgur Soup is a nutritious and delicious dish that is a staple in Middle Eastern cuisine. This hearty soup is packed with protein, fiber, and complex carbohydrates, making it a satisfying and filling meal.

Red lentils and bulgur are the main ingredients in this soup, providing a rich and earthy flavor. The lentils are known for their quick cooking time and soft texture, while the bulgur adds a chewy and nutty element to the dish.

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Ingredients

  • 1 tablespoon olive oil
  • 1 yellow onion, diced
  • 1 teaspoon minced garlic
  • 2 roma (plum) tomatoes, diced
  • 2 teaspoons za'atar
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • ½ teaspoon black pepper
  • ⅛ teaspoon cayenne pepper (Optional)
  • 1 cup carrot juice
  • 4 cups water
  • 1 cube chicken bouillon
  • 1 cube tomato-flavored bouillon
  • 1 cup red lentils
  • ¼ cup bulgur
  • 1 tablespoon lemon juice
  • 1 tablespoon minced fresh cilantro (Optional)
  • 6 tablespoons sour cream (Optional)

Information

  • Prep Time: 15 mins
  • Cook Time: 40 mins
  • Total Time: 55 mins
  • Servings: 6
  • Yield: 6 servings

  • Heat olive oil in a stockpot over low heat; cook and stir onion in the hot oil until softened, 3 to 5 minutes. Add garlic and cook until fragrant, about 1 minute.
  • Cook and stir tomatoes, za'atar, paprika, cumin, garlic powder, black pepper, and cayenne pepper into onion mixture; stir to coat. Add carrot juice, water, chicken bouillon cube, tomato-flavored bouillon cube, lentils, and bulgur; cook over low heat until lentils are tender and bulgur has absorbed liquid, 30 to 40 minutes.
  • Ladle about 2/3 the lentil mixture into a blender and puree until smooth. Return puree to stockpot and stir. Simmer over low heat for about 5 more minutes to blend flavors. Remove from heat; stir lemon juice and cilantro into soup. Top individual servings with a dollop of sour cream.

    • Nutrition

    227 cal.

    • Total Fat: 6g
    • Saturated Fat: 2g
    • Cholesterol: 6mg
    • Sodium: 224mg
    • Total Carbohydrate: 34g
    • Dietary Fiber: 13g
    • Total Sugars: 5g
    • Protein: 11g
    • Vitamin C: 12mg
    • Calcium: 79mg
    • Iron: 4mg
    • Potassium: 609mg

    Categories

    Vegetarian recipes
    Soup recipes
    Turkish recipes
    Middle eastern recipes
    Comfort food recipes