Red Lentil and Bulgur Soup
"This fantastic one-pot recipe is easy and filling. Don't skip the blender step - adding the puree back to the pot with the remaining lentils and bulgur creates a to-die-for combination texture that's both al dente and creamy smooth. Great for a casual home cooked meal but good enough to serve to guests! It's even a hit with kids and people sensitive to spicy foods - just be sure to leave out the cayenne."
Estimated Nutrition (whole recipe, rough)
Counts 14 of 17 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Plum | 1 medium (66g) | 30 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Za'atar | not in our table | 0 |
| Water | not in our table | 0 |
| Bulgur | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
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
- 1/2 teaspoon black pepper
- 1/8 teaspoon cayenne pepper (optional)
- 1 cup carrot juice
- 4 cups water
- 1 cube chicken bouillon
- 1 cube tomato-flavored bouillon
- 1 cup red lentils
- 1/4 cup bulgur
- 1 tablespoon lemon juice
- 1 tablespoon minced fresh cilantro (optional)
- 6 tablespoons sour cream (optional)