This Lentil and Bulgur Soup is a comforting and nutritious dish packed with plant-based protein, fiber, and Mediterranean flavors. With the warmth of cumin, the brightness of lemon, and the freshness of parsley, this soup is perfect for any season. It’s budget-friendly, easy to make, and incredibly satisfying.
Why You’ll Love This Recipe
- Nutrient-Dense – Packed with protein, fiber, and essential vitamins.
- Budget-Friendly – Made with simple, affordable pantry staples.
- Easy to Make – Requires just one pot and minimal effort.
- Perfect for Any Season – Light yet hearty, making it great for warm or cold weather.
- Meal Prep Friendly – Stores well for leftovers and easy reheating.
Ingredients
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
- Olive oil
- Onion, finely diced
- Garlic, minced
- Tomato purée
- Ground cumin
- Red lentils
- Bulgur wheat
- Vegetable broth
- Carrot, finely diced
- Fresh parsley, roughly chopped
- Lemon, juiced
Directions
- Sauté Aromatics: Heat olive oil in a large pot over medium-low heat. Add the diced onion and minced garlic, cooking for about 5 minutes until softened and translucent.
- Add Spices and Tomato: Stir in the ground cumin and tomato purée, cooking for another 2 minutes to enhance the flavors.
- Combine Soup Base Ingredients: Add the red lentils, bulgur wheat, diced carrot, and vegetable broth. Increase the heat to bring the mixture to a simmer.
- Cook the Soup: Let it simmer for about 30 minutes until the lentils and carrots are soft. Stir occasionally to prevent sticking.
- Finish with Herbs and Lemon: Stir in the chopped parsley and lemon juice. Adjust seasoning as needed and serve warm.
Servings and Timing
- Prep Time: 10 minutes
- Cooking Time: 30 minutes
- Total Time: 40 minutes
- Yield: 2 servings
- Calories: 405 kcal per serving
Variations
- Make it Spicier – Add red pepper flakes or a pinch of cayenne for heat.
- Extra Hearty – Stir in cooked chickpeas or diced potatoes for more substance.
- Gluten-Free Option – Swap bulgur wheat for quinoa or brown rice.
- Creamier Texture – Blend half of the soup for a smoother consistency.
- Add More Greens – Toss in spinach or kale at the end for extra nutrition.
Storage/Reheating
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.
- Freezing: Freeze in a sealed container for up to 3 months. Thaw overnight in the fridge before reheating.
- Reheating: Warm on the stovetop over medium heat, adding a splash of broth or water if needed. Alternatively, microwave in short bursts, stirring between intervals.
FAQs
How can I make this soup thicker?
Let the soup simmer longer to reduce the liquid, or mash some of the lentils and bulgur with a spoon.
Can I use green or brown lentils instead of red?
Yes, but they take longer to cook and won’t break down as much, resulting in a chunkier texture.
What can I substitute for bulgur wheat?
Quinoa, couscous, or brown rice make great alternatives.
Is this soup gluten-free?
No, but you can make it gluten-free by replacing bulgur wheat with quinoa or rice.
Can I add protein to this soup?
Yes, you can add chickpeas, shredded chicken, or even tofu for extra protein.
What’s the best way to store leftovers?
Keep them in an airtight container in the fridge for up to 4 days or freeze for longer storage.
Can I use dried parsley instead of fresh?
Fresh parsley gives the best flavor, but dried parsley works in a pinch. Use about 1 teaspoon dried for every tablespoon fresh.
What type of broth works best?
Vegetable broth keeps it plant-based, but chicken broth adds extra depth of flavor.
Can I make this soup in advance?
Yes! It tastes even better the next day as the flavors meld together.
How do I balance the flavors if it’s too tangy?
Add a bit more broth or a pinch of sugar to balance out the acidity from the lemon.
Conclusion
This Lentil and Bulgur Soup with Lemon and Parsley is a nourishing, simple, and delicious meal perfect for any time of the year. Whether you’re looking for a quick weeknight dinner or a make-ahead meal, this soup has you covered. Serve it with crusty bread or a side salad for a complete meal, and enjoy the wholesome goodness in every spoonful!
Lentil and Bulgur Soup with Lemon and Parsley
- Total Time: 40 minutes
- Yield: 2 servings
- Diet: Vegetarian
Description
Lentil and Bulgur Soup with Lemon and Parsley is a hearty, nutritious dish rich in plant-based protein and fiber. This Mediterranean-inspired soup is infused with warm cumin, fresh parsley, and tangy lemon, making it a perfect meal for any season. Quick, budget-friendly, and easy to prepare, this one-pot recipe is ideal for weeknight dinners and meal prep.
Ingredients
- 2 tbsp olive oil
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 1 tbsp tomato purée
- 1 tsp ground cumin
- ½ cup red lentils
- ¼ cup bulgur wheat
- 4 cups vegetable broth
- 1 small carrot, finely diced
- ¼ cup fresh parsley, roughly chopped
- 1 lemon, juiced
- Salt and pepper, to taste
Instructions
- Sauté Aromatics – Heat olive oil in a large pot over medium-low heat. Add diced onion and minced garlic, cooking for 5 minutes until softened.
- Add Spices and Tomato – Stir in cumin and tomato purée, cooking for 2 minutes to enhance the flavors.
- Combine Ingredients – Add red lentils, bulgur wheat, diced carrot, and vegetable broth. Bring to a simmer.
- Cook the Soup – Simmer for 30 minutes until lentils and carrots are soft, stirring occasionally.
- Finish with Herbs and Lemon – Stir in chopped parsley and lemon juice. Adjust seasoning as needed and serve warm.
Notes
- For a spicier version, add red pepper flakes or cayenne.
- Substitute bulgur wheat with quinoa or brown rice for a gluten-free option.
- Blend part of the soup for a creamier consistency.
- Store leftovers in an airtight container for up to 4 days in the fridge or 3 months in the freezer.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
