This chickpea and bulgur soup is one of those meals that not only tastes good – eating it, you know that you are doing something good for yourself!
Soup season is officially open! I’m not the biggest fan of autumn – here in the Netherlands, the weather at this time of the year is unfortunately terrible. However, I’m happy with lower temperatures [ chemo and summer heat are not the best combo ], sweater weather and of course soups! I’m a huge soup fanatic!
They are easy to prepare, quick and very versatile. You can cook a delicious soup with simple leftover vegetables and a few spices.
Today’s recipe for chickpea and bulgur soup is healthy, filling and rich in fiber and protein. Cumin, coriander, smoked paprika and harissa give the soup a slightly Moroccan flavor and pleasant spice.
Why not make a batch over the weekend and it’ll be yours to enjoy for days.
What will you need to prepare chickpea and bulgur soup?The list of ingredients is not long and I bet you already have them all in your pantry:
VEGETABLES: carrots, potatoes, onions, garlic, parsley and fresh or frozen spinach [ you can of course use your other favorite veggies, like kale, cauliflower, green beans, broccoli, zucchini …
GROATS: I used bulgur, but the pearl barley will also work great
CHICKPEAS: cooked or tinned
SPICES: salt, cumin, ground coriander, smoked paprika and harissa paste, which you can replace with cayenne pepper, chili, or skip if you prefer milder soups
BROTH OR WATER: I usually cook soups using vegetable broth but you can easily prepare the soup using just water, just remember to season it properly
ADDITIVES: plant-based cooking cream and lemon juice.
Chives or parsley for serving and, in my case, the obligatory garlic bread [ simply brush bread with olive oil, place it on a grill pan, when done, rub it with a clove of garlic ]
Few tips before we get into cooking.After adding all the ingredients into the pot, it may seem that there are not enough of them and the soup will be watery – don’t worry and don’t add more bulgur.
During cooking, bulgur and chickpeas [ even the already cooked ] swell up making this soup thick and filling after it’s completely cooked.
I switched recently to grated, instead of diced potatoes in my soups.
Why? First of all, they thicken the soup better, secondly, you do not need so many of them, and there is more or less the same amount of them in each portion of the soup [ this makes it easier to calculate the nutritional values if you use MyFitnessPal or another application that monitors calories, nutrients etc.].
Chickpea and bulgur soup
- Cooking pot
- 1 cup bulgur dry
- 2 cups chickpeas cooked or tinned
- 1 tbsp olive oil
- 1 onion chopped
- 3 cloves garlic minced or finely chopped
- 4 medium carrots sliced
- 1 medium potato grated
- 1 tsp cumin
- 1 tsp ground coriander
- ½ tsp smoked paprika
- 1 tbsp harissa paste optional
- 8 cups vegetable broth or water
- ¼ cup parsley chopped
- 1 cup spinach frozen or fresh
- 1 tbsp lemon juice
- ½ cup plant based cooking cream optional
- chives optional, for serving
- Heat oil in a cooking pot.Sauté onion until soft and translucent. Add garlic, carrots, cumin, smoked paprika, coriander and cook, stirring occasionally, for a minute or two.
- Pour in the broth, add grated potato, bulgur, chickpeas, parsley, harissa paste and spinach [ if you are using fresh spinach, add it at the end of the cooking ]
- Bring to a boil and cook for 15 - 20 minutes or until bulgur is cooked
- Set aside for 5 minutes. Then add cream and season with lemon juice.
- Pour into plates and garnish with chives or parsley. I like to add a pinch of freshly ground pepper and and drizzle of extra virgin olive oil.
250 kcal | Carbohydrates 36 g | Protein 9 g | Fat 5 g | Fiber 6 g
How to store and reheat chickpea and bulgur soup?
To store leftovers: Make sure to let your soup come to room temperature. Then store in the fridge, covered for 4 – 5 days.
How to reheat: To reheat a single serving, pour it into a small pan and warm it up on the stovetop [ you can also pour it into a bowl and microwave it for a few minutes until warmed through ].
For a bigger batch, just pour it back into the pot and warm it up on the stovetop.
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @vitobites on Instagram and hashtag it #vitobites.
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