Tabbouleh Soup with Lentils and Bulgur

Tabbouleh Soup with Lentils and Bulgur might be a good recipe to expand your soup repertoire. One serving contains 205 calories, 10g of protein, and 3g of fat. This recipe serves 8. For 86 cents per serving, this recipe covers 21% of your daily requirements of vitamins and minerals. If you have flat leaf parsley leaves, fresh mint leaves, canned diced tomatoes, and a few other ingredients on hand, you can make it. This recipe is liked by 52 foodies and cooks. This recipe is typical of middl eastern cuisine. It is brought to you by Simple Nourished Living. It is a good option if you're following a dairy free, lacto ovo vegetarian, and vegan diet. Winter will be even more special with this recipe. From preparation to the plate, this recipe takes roughly 1 hour and 10 minutes. Overall, this recipe earns a super spoonacular score of 98%. If you like this recipe, you might also like recipes such as Bulgur Pilaf With Green Lentils, Served With Caramelized Onions -Mercimekli Bulgur Pilavi, Bulgur: Greek Tabbouleh, and Tabbouleh-Style Bulgur.

Servings: 8

Preparation duration: 10 minutes

Cooking duration: 60 minutes

 

Ingredients:

¼ teaspoon freshly ground black pepper

1 cup fine or medium bulgur

2 cans (about 15 ounces each) diced tomatoes, undrained

1 cup dried brown lentils, rinsed

1 tablespoon extra virgin olive oil

1 cup packed fresh flat-leaf parsley leaves, chopped, divided

½ cup packed fresh mint leaves, chopped, divided

3 cloves garlic, minced

1 tablespoon ground cumin

3 tablespoons freshly squeezed lemon juice

2 cups chopped onions

1 teaspoon salt

6 cups water

Equipment:

sauce pan

Cooking instruction summary:

In a large saucepan, heat the oil over medium heat. add the onions and cook, stirring often, until softened, about 8 minutes. Add the garlic, cumin, salt and pepper and cook, stirring constantly, for 1 minute.Stir in the lentils, bulgur and water. Bring to a boil. Reduce heat to medium-low and partially cover with a lid. Simmer, stirring occasionally, until the lentils are tender, about 45 minutes. If the soup appears to be getting to thick add more water to thin to desired consistency.Stir in the tomatoes with their juice, half the parsley, and half the mint. Simmer, stirring occasionally, for about 5 minutes. Stir in the remaining parsley and mint and the lemon juice.Taste and adjust seasonings, adding more salt, pepper and lemon juice, if required.

 

Step by step:


1. In a large saucepan, heat the oil over medium heat. add the onions and cook, stirring often, until softened, about 8 minutes.

2. Add the garlic, cumin, salt and pepper and cook, stirring constantly, for 1 minute.Stir in the lentils, bulgur and water. Bring to a boil. Reduce heat to medium-low and partially cover with a lid. Simmer, stirring occasionally, until the lentils are tender, about 45 minutes. If the soup appears to be getting to thick add more water to thin to desired consistency.Stir in the tomatoes with their juice, half the parsley, and half the mint. Simmer, stirring occasionally, for about 5 minutes. Stir in the remaining parsley and mint and the lemon juice.Taste and adjust seasonings, adding more salt, pepper and lemon juice, if required.


Nutrition Information:

Quickview
204k Calories
10g Protein
2g Total Fat
37g Carbs
86% Health Score
Limit These
Calories
204k
10%

Fat
2g
4%

  Saturated Fat
0.39g
2%

Carbohydrates
37g
13%

  Sugar
5g
6%

Cholesterol
0.0mg
0%

Sodium
464mg
20%

Get Enough Of These
Protein
10g
20%

Vitamin K
128µg
123%

Manganese
1mg
54%

Fiber
12g
51%

Folate
151µg
38%

Vitamin C
27mg
33%

Iron
4mg
25%

Vitamin B1
0.33mg
22%

Magnesium
84mg
21%

Phosphorus
204mg
21%

Vitamin B6
0.39mg
19%

Potassium
641mg
18%

Vitamin A
897IU
18%

Copper
0.33mg
17%

Vitamin B3
2mg
13%

Zinc
1mg
13%

Calcium
94mg
9%

Vitamin B2
0.16mg
9%

Vitamin B5
0.93mg
9%

Vitamin E
1mg
8%

Selenium
2µg
4%

covered percent of daily need
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Food Trivia

To add nutrition, a lot of milk, juice, and yogurts enrich the food with EPA and DHA omega-3 fatty acids. In other words, your OJ contains fish oil.

Food Joke

A brain walks into a bar and says, "I'll have a pint of beer please." The barman looks at him and says "Sorry, I can't serve you." "Why not?" askes the brain. "You're already out of your head."

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