Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Butter | 1 tbsp (14g) | 102 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mint | 2 tbsp fresh (3g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Bulgur | not in our table | 0 |
| Wheat | 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
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- 1/2 cup quick-cooking fine- or medium-grain bulgur wheat
- 1/2 cup uncooked hulled red lentils
- 1 1/2 cups canned chickpeas, drained and rinsed
- Juice of 1 lemon
- 1 Tbs.Red Pepper Paste
- 2 cloves garlic, peeled and minced
- Salt and freshly ground black pepper to taste
- 2 Tbs. butter
- 1 Tbs. dried mint
- 1 tsp. paprika or Aleppo pepper
- =
Directions
1. Bring 4 cups of water to a boil over medium heat. Stir in the bulgur wheat and red lentils, cover the pan, reduce the heat to low and cook for about 15 minutes, stirring occasionally, until the grains are tender.
2. Stir in the chickpeas, lemon juice, Red Pepper Paste, garlic, salt and pepper. Add about 4 cups more water, stirring well, and cook for 5 minutes more, or until heated through.
3. Melt the butter in a small saucepan, and stir in the mint and paprika. Ladle the soup into bowls, and garnish with mint mixture.