Tomato and chickpea soup with bulgur
- Lactose Free
- Vegetarian
- Vegan
- Energy Kcal 300
- Carbohydrates g 51
- of which sugars g 11.3
- Protein g 10.2
- Fats g 6.2
- of which saturated fat g 0.97
- Fiber g 16
- Sodium mg 391
- Difficulty: Very easy
- Prep time: 5 min
- Cook time: 55 min
- Serving: 4
- Cost: Low
PRESENTATION
Imagine a cozy evening with a warm bowl of tomato chickpea soup with bulgur. It's like bringing the comforting flavors of the Middle East right to your table. This bulgur soup recipe is all about mixing rich textures: the tender chickpeas, moist bulgur grains, and a savory, slightly tangy tomato base. I mean, really, what's not to love? The gentle warmth from paprika adds a hug-like feeling to each spoonful. Seriously comforting.
Bulgur not only adds texture but also gives the soup a hearty feel without being too heavy, making it perfect for chilly winter days. You know, when you crave something that fills you up and warms you from the inside out. This is the kind of healthy tomato soup that satisfies, offering nourishment and comfort in every bite. And look, in various Middle Eastern regions, you might find folks adding a squeeze of lemon or experimenting with different spices for extra brightness. Pretty much. But the core of the dish remains the same: wholesome chickpeas, plump tomatoes, and golden grains of bulgur.
The way these flavors come together is just so so good. It’s not just a meal; it’s an experience that keeps you warm and satisfied long after you've finished. And here's the thing, a good bulgur soup recipe ensures you're getting plenty of protein and fiber, making it not just delicious but also really really good for you. Whether you enjoy it as a main dish or a starter, it pairs beautifully with rustic bread or stands strong on its own.
The sweetness from the simmered tomatoes, the earthy bulgur, and the subtle spice make this a standout choice for anyone in search of a hearty vegetable soup. Thing is, it's rooted in tradition yet always feels fresh and inviting. This dish showcases the beautiful simplicity and depth of Middle Eastern cuisine, giving you a taste of something that's both familiar and intriguingly new. And the sauce? Perfectly balanced.
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- INGREDIENTS
- Bulgur 1.1 cups (200 g)
- Peeled tomatoes 1.6 cups (380 g)
- Precooked chickpeas 0.6 cup (140 g)
- Carrots 3
- Shallot ½
- Tomato paste 2 tbsp (30 g)
- Sweet Paprika 2 tsp (5 g)
- Sage 6 leaves
- Thyme to taste
- Marjoram to taste
- Extra virgin olive oil to taste
- Fine salt to taste
- Black pepper to taste
How to prepare Tomato and chickpea soup with bulgur
To prepare the tomato and chickpea soup with bulgur, first clean and chop the shallot 1, then peel and slice the carrots thinly 2. In a pot, sauté the shallot with a drizzle of oil for 2-3 minutes 3,
then add the carrots 4 and cook for another 3 minutes, adding a little water as needed. Now pour in the peeled tomatoes 5 and mash them with a wooden spoon 6. Season with salt and pepper and cook over medium heat for about 5 minutes.
At this point, add the drained chickpeas 7 and the aromatic herbs 8, mix well, cover with a lid 9, and cook for about 10 minutes, adding more water as needed to prevent burning.
After this time, pour the bulgur directly into the pot 10, mix well and add the paprika 11. Continue cooking for another 30 minutes, adding a little water at a time as needed 12.
Add the tomato paste 13. At the end of cooking, season with a drizzle of raw oil 14 and a grind of black pepper. Your tomato and chickpea soup with bulgur is ready to be served hot 15!