Directions:
- In a large pot, bring to a boil 10 to 12 cups of water; add lentils, 2 teaspoons salt, cover and reduce heat, letting simmer for 30 minutes.
- Meanwhile, heat another pot, over medium heat, and add onions, cover with olive oil, and 1 teaspoon salt; once it begins to sizzle, reduce heat to low and cover for about 5 minutes.
- To the second pot, add bulgur, pepper, cayenne, and cumin; stir until lightly browned.
- Add tomatoes, tomato paste, parsley, and 4 cups chicken broth; bring to a boil, cover, reduce heat and simmer 15 minutes.
- Pour the contents of the second pot into the large soup pot with the lentils; cover and simmer until the bulgur and the lentils are soft, about an additional 40 minutes.
- You may add additional water if you like a thinner soup (as we do).
- Stir in lemon juice or vinegar; serve a dollop of yogurt with each serving, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 356.74 Kcal (1494 kJ) | ||
| Calories from fat | 91.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.12g | 16% | |
|---|---|---|---|
| Sodium | 1322.83mg | 55% | |
| Potassium | 1258.9mg | 27% | |
| Total Carbs | 47.03g | 16% | |
| Sugars | 6.74g | 27% | |
| Dietary Fiber | 18.68g | 75% | |
| Protein | 19.64g | 39% | |
| Vitamin C | 23.6mg | 39% | |
| Iron | 5.2mg | 29% | |
| Calcium | 81.5mg | 8% | |
| Amount Per 100 g | |||
| Calories | 81.01 Kcal (339 kJ) | ||
| Calories from fat | 20.69 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.3g | 16% | |
|---|---|---|---|
| Sodium | 300.39mg | 55% | |
| Potassium | 285.87mg | 27% | |
| Total Carbs | 10.68g | 16% | |
| Sugars | 1.53g | 27% | |
| Dietary Fiber | 4.24g | 75% | |
| Protein | 4.46g | 39% | |
| Vitamin C | 5.4mg | 39% | |
| Iron | 1.2mg | 29% | |
| Calcium | 18.5mg | 8% | |
* 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.
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