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.
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.
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
- 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
- 1 Tbs.Red Pepper Paste
- 2 cloves garlic, peeled and minced
- 2 Tbs. butter
- 1 Tbs. dried mint
- 1 tsp. paprika or Aleppo pepper
Preparation
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.
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.
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
- Carbohydrate Content 25 g
- Cholesterol Content 10 mg
- Fat Content 4 g
- Fiber Content 6 g
- Protein Content 7 g
- Saturated Fat Content 1 g
- Sodium Content 150 mg
- Sugar Content 1 g