Skip to main content

Chickpea, Red Lentil and Bulgur Wheat Soup

This hearty soup is packed with fiber yet is low-fat and low-calorie. And the dollop of bright Red Pepper Paste gives it a subtle, spicy warmth.

Ingredients: 

Ingredients: 

Ingredient Line: 
½ cup quick-cooking fine- or medium-grain bulgur wheat
Ingredient Line: 
½ cup uncooked hulled red lentils
Ingredient Line: 
1 ½ cups canned chickpeas, drained and rinsed
Ingredient Line: 
Ingredient Line: 
2 cloves garlic, peeled and minced
Ingredient Line: 
2 Tbs. butter
Ingredient Line: 
1 Tbs. dried mint
Ingredient Line: 
1 tsp. paprika or Aleppo pepper

Instructions: 

  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.

Nutrition Information: 

Calories: 
150
Protein: 
7 g
Total Fat: 
4 g
Saturated Fat: 
1 g
Carbohydrates: 
25 g
Cholesterol: 
10 mg
Sodium: 
150 mg
Fiber: 
6 g
Sugar: 
1 g
Yield: 
Serves 8