Red lentil and bulgur soup

    55 min

    Red lentils and bulgur wheat are simmered with tomatoes, carrot juice, za'atar and other spices to create this hearty soup.

    2 people made this

    Serves: 6 

    • 1 tablespoon olive oil
    • 1 onion, diced
    • 1 teaspoon minced garlic
    • 2 plum tomatoes, diced
    • 2 teaspoons za'atar (see note)
    • 1 teaspoon paprika
    • 1 teaspoon ground cumin
    • 1 teaspoon garlic granules
    • 1/2 teaspoon freshly ground black pepper
    • 1/8 teaspoon cayenne pepper (optional)
    • 250ml carrot juice
    • 1L water
    • 1 chicken stock cube
    • 1 vegetable stock cube
    • 200g red lentils
    • 35g bulgur wheat
    • 1 tablespoon lemon juice
    • 1 tablespoon freshly chopped coriander (optional)
    • 6 tablespoons soured cream (optional)

    Prep:15min  ›  Cook:40min  ›  Ready in:55min 

    1. Heat olive oil in a stockpot over low heat; cook and stir onion in the hot oil until softened, 3 to 5 minutes. Add garlic and cook until fragrant, about 1 minute.
    2. Cook and stir tomatoes, za'atar, paprika, cumin, garlic granules, black pepper and cayenne pepper into onion mixture; stir to coat. Add carrot juice, water, chicken stock cube, vegetable stock cube, lentils and bulgur; cook over low heat until lentils are tender and bulgur has absorbed liquid, 30 to 40 minutes.
    3. Ladle about 2/3 the lentil mixture into a blender and puree until smooth. Return puree to stockpot and stir. Simmer over low heat for about 5 more minutes to blend flavours. Remove from heat; stir lemon juice and fresh coriander into soup. Top individual servings with a dollop of soured cream.


    Za'atar is a Middle Eastern spice blend usually consisting of a combination of sesame seeds, dried sumac, thyme, salt, oregano and marjoram. You can find it in most large supermarkets.

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    Reviews in English (4)


    I made this soup, but I used salsa instead of the tomato bouillon and added celery for added health benefits. I also kept out the spice I'd never heard of along with the Ceyenne peppers since we don't like spicy foods. Yummy.  -  16 Feb 2014  (Review from Allrecipes US | Canada)


    Be careful with the carrot juice! I added as much as described and it was like you'd poured sugar over the soup. I didn't like the flavor, but by increasing the amounts of everything else the sweet taste eventually disappeared, and a pretty tasteful soup emerged. I wish I had a mixer, because the consistence is not very soup-y without blending.  -  26 Oct 2016  (Review from Allrecipes US | Canada)


    My family and I loved this hearty vegetarian soup - I used chicken stock instead of water and a cup of water instead of carrot juice, skipped the bouillons, added a tablespoon of tomato paste with the garlic, and used a bit more fresh tomato than called for - results were wonderful. This will be a regular in the rotation, and next time I'll use veg stock to keep it vegan. Awesome flavor, really great texture - thanks for the recipe!  -  30 Sep 2015  (Review from Allrecipes US | Canada)

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