Tomato and Chickpea Soup with Bulgur
Category: Main Courses
Servings: 4
This hearty and nutritious tomato and chickpea soup with bulgur combines the richness of tomatoes, the earthiness of chickpeas, and the hearty texture of bulgur for a fulfilling meal. The addition of aromatic herbs like sage, thyme, and oregano brings a delightful fragrance to the soup. This recipe is ideal for a cozy dinner or a light lunch, offering both warmth and comfort while providing a boost of fiber and protein.
Ingredients
| Ingredient | Quantity |
|---|---|
| Bulgur | 200g |
| Canned peeled tomatoes | 380g |
| Cooked chickpeas | 140g |
| Carrots | 3 |
| Shallot | ½ |
| Tomato paste | 30g |
| Sweet paprika | 5g |
| Sage | 6 leaves |
| Thyme | To taste |
| Oregano | To taste |
| Extra virgin olive oil | To taste |
| Fine salt | To taste |
| Black pepper | To taste |
Instructions
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Prepare the Vegetables: Begin by washing and peeling the carrots, then slice them into thin rounds. Next, peel and finely chop the shallot. These will form the base of your soup, creating a delightful flavor profile.
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Sauté the Shallot and Carrots: In a large pot or saucepan, heat a generous drizzle of extra virgin olive oil over medium heat. Add the shallot and sauté for 2-3 minutes until it softens and becomes aromatic. Add the sliced carrots to the pan, season with a pinch of salt and black pepper, and continue to sauté for an additional 5 minutes, stirring occasionally.
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Add the Chickpeas: Once the carrots are slightly tender, add the cooked chickpeas (drained from their canning liquid) to the pot. Stir everything together to mix well. Cover the pot with a lid and allow the chickpeas to warm through for a few minutes.
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Incorporate the Bulgur and Spices: After a few minutes, add the bulgur directly into the pot. Mix everything together thoroughly, ensuring that the bulgur is evenly distributed. Sprinkle the paprika over the mixture and stir to coat the ingredients evenly in the spice.
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Simmer and Add Tomato Paste: Add the canned peeled tomatoes to the pot, breaking them up with a spoon. Pour in a small amount of water (a few tablespoons at a time), as needed, to maintain a soup-like consistency. Let the mixture simmer over medium heat for about 30 minutes, stirring occasionally and adding water as needed to keep the soup from becoming too thick.
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Season and Finish the Soup: Once the soup has reached a creamy texture and the bulgur is tender, stir in the tomato paste to deepen the flavor. Season with additional salt, pepper, and any extra thyme or oregano to taste.
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Serve: Once the soup is ready, drizzle a small amount of extra virgin olive oil over the top for a finishing touch. Serve hot with some crusty bread for a complete, satisfying meal.
Nutritional Information (Approximate per serving)
| Nutrient | Amount per serving |
|---|---|
| Calories | 250 kcal |
| Protein | 9g |
| Carbohydrates | 40g |
| Fiber | 8g |
| Fat | 6g |
| Saturated Fat | 1g |
| Sodium | 400mg |
| Sugar | 6g |
This recipe is a perfect example of Mediterranean-inspired comfort food. The blend of vegetables, legumes, and bulgur creates a fulfilling and nourishing dish, while the herbs and spices provide just the right amount of flavor complexity. Ideal for meal prepping, this tomato and chickpea soup with bulgur can be easily made ahead and stored for later use.
