Zuppa di Verdure e Bulgur: A Hearty Italian Vegetable and Bulgur Soup
This comforting Zuppa di Verdure e Bulgur is a nourishing Italian soup packed with wholesome vegetables and wholesome bulgur wheat. The earthy flavors of cauliflower, potatoes, carrots, celery, and cherry tomatoes meld together with the nutty texture of bulgur, creating a delightful dish that warms the heart. This recipe is perfect for those seeking a healthy, vegan-friendly meal thatโs easy to prepare and full of fresh flavors.
Category: First Courses
Servings: 4
Preparation Time: 30 minutes
Cooking Time: 45 minutes
Total Time: 1 hour 15 minutes
Ingredients:
| Ingredient | Quantity |
|---|---|
| Bulgur | 360g |
| Cauliflower | 200g |
| Potatoes | 300g |
| Cherry Tomatoes | 14 |
| Celery | 2 stalks |
| Yellow Onions | 1 |
| Carrots | 4 |
| Extra Virgin Olive Oil | to taste |
| Fine Salt | to taste |
Instructions:
-
Prepare the Vegetables:
Begin by cleaning and preparing all the vegetables. Start with the cauliflower: remove the base and cut it into small florets. Once the florets are ready, wash them thoroughly and set them aside to dry. Peel the potatoes and cut them into chunks. For the other vegetables, finely chop the celery, cut the carrots into rounds, halve the cherry tomatoes, and finely chop the yellow onion. -
Sautรฉ the Vegetables:
Heat a large pot or pan over medium heat. Drizzle some extra virgin olive oil and add the chopped onion, celery, carrots, and tomatoes to the pan. Sautรฉ the mixture for a few minutes, stirring occasionally, until the vegetables begin to soften and the onion becomes translucent. -
Cook the Soup Base:
Once the sautรฉ is ready, add the chopped potatoes and cauliflower florets to the pan. Pour in enough water to cover the vegetables. Bring the water to a boil, then lower the heat, cover the pot, and let the vegetables cook for about 30 minutes or until they are tender. -
Season and Blend:
After the vegetables have cooked, season the soup with salt to taste. Using an immersion blender or a regular blender, blend the soup until smooth. The texture should be creamy, with the vegetables completely broken down into the soup base. -
Add the Bulgur:
Once the soup is blended, add the bulgur. Pour in the water required for the bulgur, according to the instructions on the package. The soup should be a bit soupy at this stage to allow the bulgur to absorb the liquid. -
Cook the Bulgur:
Stir the soup well to combine and let the bulgur cook in the soup. Stir occasionally, making sure the soup doesnโt stick to the bottom of the pot. Once the bulgur has fully cooked, typically in about 10-15 minutes, the soup should have thickened and absorbed much of the liquid. -
Finishing Touches:
Just before serving, drizzle a little extra virgin olive oil over the top of the soup for a touch of richness. Stir well to incorporate, and your Zuppa di Verdure e Bulgur is ready to enjoy!
Serving Suggestions:
Serve this soup with a slice of warm, crusty bread for dipping. Itโs a perfect first course or a light main dish for lunch or dinner. For an extra touch of flavor, sprinkle some freshly grated Parmesan or a handful of fresh herbs on top.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 5g |
| Carbohydrates | 35g |
| Fiber | 6g |
| Fat | 6g |
| Saturated Fat | 1g |
| Sodium | 250mg |
| Potassium | 800mg |
| Vitamin A | 2000 IU |
| Vitamin C | 45mg |
This Zuppa di Verdure e Bulgur is not only delicious but also packed with essential nutrients, making it an excellent choice for a light yet satisfying meal. Whether youโre looking for a cozy dinner or a nutritious lunch, this Italian-inspired soup is sure to become a favorite in your recipe collection. Enjoy the flavors of Italy in a bowl, and let the goodness of fresh vegetables and wholesome bulgur nourish your body and soul!
