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4.34 from 9 votes

Tabbouleh Soup with Lentils and Bulgur

All the ingredients of a great tabbouleh and lentils turned into a hearty, satisfying soup!
Prep Time10 minutes
Cook Time1 hour
Total Time1 hour 10 minutes
Course: Soup
Cuisine: Middle Eastern
Keyword: lentil soup, Middle Eastern soup, vegetarian soup
Servings: 8
Author: Martha McKinnon | Simple Nourished Living

Equipment

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 2 cups chopped onions
  • 3 cloves garlic, minced
  • 1 tablespoon ground cumin
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup dried brown lentils, rinsed
  • 1 cup fine or medium bulgur
  • 6 cups water
  • 2 cans (about 15 ounces each) diced tomatoes, undrained
  • 1 cup packed fresh flat-leaf parsley leaves, chopped, divided
  • 1/2 cup packed fresh mint leaves, chopped, divided
  • 3 tablespoons freshly squeezed lemon juice

Instructions

  • In a large saucepan, heat the oil over medium heat. Add the onions and cook, stirring often, until softened, about 8 minutes. Add the garlic, cumin, salt and pepper and cook, stirring constantly, for 1 minute.
  • Stir in the lentils, bulgur and water. Bring to a boil. Reduce heat to medium-low and partially cover with a lid. Simmer, stirring occasionally, until the lentils are tender, about 45 minutes. If the soup appears to be getting to thick add more water to thin to desired consistency.
  • Stir in the tomatoes with their juice, half the parsley, and half the mint. Simmer, stirring occasionally, for about 5 minutes.1
  • Stir in the remaining parsley and mint and the lemon juice.
  • Taste and adjust seasonings, adding more salt, pepper and lemon juice, if required.

Notes

Serving size: 1 cup
WW Points: 2
Check the WW Points for this recipe and track it in the WW app or site.
4 SmartPoints (Green plan)
2 SmartPoints (Blue plan)
1 SmartPoints (Purple plan)
5 PointsPlus (Old plan)
A good reminder to taste as you go, and then again just before serving, adjusting the seasonings as necessary to please your palate.

Nutrition

Serving: 1cup | Calories: 212kcal | Carbohydrates: 38g | Protein: 11g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 464mg | Potassium: 641mg | Fiber: 8g | Sugar: 5g | Vitamin A: 898IU | Vitamin C: 27mg | Calcium: 94mg | Iron: 5mg