Blanched Wheat Soup With Vegetables Recipe

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Ingredients:

Serving

1 tbsp olive oil
1 cup bulgar wheat
1 cup garbanzo beans , soaked overnight in the fridge
1 cup brown lentils , soaked overnight in the fridge
1 onion, chopped
1/2 cup tomato paste
5 tsp harissa
5 tsp paprika
5 tsp caraway seeds
4 garlic cloves, chopped
1 carrot, peeled and coarsely chopped
1 turnip, peeled and coarsely chopped
1/4 cup frozen peas
1/2 bunch flat leaf parsley, finely chopped
1/2 bunch cilantro, finely chopped
1/4 cup spinach, finely chopped
2 celery ribs, coarsely chopped
2 lemons, quartered

Directions:

Fill a kettle with 8 cups water and turn to medium heat. Add olive oil, bulgur wheat, garbanzo beans, lentils, and onion. Cook 30 minutes.
Add tomato paste, harissa, paprika, salt to taste, pepper to taste, caraway seeds, and garlic. Cook 10 minutes on low heat.
Add the turnip and carrot. Cook another 5 minutes.
Add peas, parsley, cilantro, spinach, and celery. Cook another 10 minutes.
Serve hot with lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	265.75 Kcal (1113 kJ)
Calories from fat	36.01 Kcal
		% Daily Value*
Total Fat	4g	6%
Sodium	81.2mg	3%
Potassium	830.07mg	18%
Total Carbs	44.5g	15%
Sugars	7.98g	32%
Dietary Fiber	16.81g	67%
Protein	14.52g	29%
Vitamin C	23.1mg	38%
Vitamin A	0.2mg	5%
Iron	4.8mg	27%
Calcium	89mg	9%

Amount Per 100 g
Calories	147.29 Kcal (617 kJ)
Calories from fat	19.96 Kcal
		% Daily Value*
Total Fat	2.22g	6%
Sodium	45.01mg	3%
Potassium	460.08mg	18%
Total Carbs	24.67g	15%
Sugars	4.43g	32%
Dietary Fiber	9.32g	67%
Protein	8.05g	29%
Vitamin C	12.8mg	38%
Vitamin A	0.1mg	5%
Iron	2.7mg	27%
Calcium	49.3mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.8

Points
6

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free,
high fiber

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