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
