Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

"Soup of the evening, beautiful soup!
Soup of the evening, beautiful soup!
Beau—ootiful Soo—oop!
Beau—ootiful Soo—oop!
Soo—oop of the e—e—evening,
Beautiful, beautiful soup!
-The Mock Turtle

The refrigerator light goes on...

This is the nearly perfect dinner. Low in fat, high in fiber and flavor and a warm, savory, winter flavor. It's easy to make and keeps well (it's better the second day).

Bulgur Wheat

To make bulgur, the wheat kernels are steamed or parboiled until they are soft. They are then dried and crushed into particles which are separated into different sizes by sifting. Bulgur wheat has the nutty flavor of wheatberries but because it has been softened it is easier to eat, unlike cracked wheat or wheatberries which require cooking first. Beyond tabbouleh, bulgur wheat can be used as a substitute for almost any rice dish.

Cooked bulgur has an amazing amount of fiber with over 4 grams in a half cup serving.

2 ounces bulgur = 194 calories, <1g fat, 0g sat fat, 0g mono fat, 7g protein, 43g carbohydrates, 10mg sodium, 0mg cholesterol

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Lentil and Bulgur Soup



Servings = 4 | Serving size =about 1 1/2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2.

Even better the second day!

1/2 cup water
1/2 cup bulgur wheat
2 cups water
1 cup lentils
2 Tbsp olive oil
2 cloves garlic (minced)
1 medium leek (cleaned and sliced)
1 large carrot (peeled and cut into rounds)
1 large parsnip (peeled and cut into large dice)
1 ounce prosciutto (cut into small dice)
4 cups low sodium chicken or vegetable broth
1 cup water
1/4 tsp salt
2 dried bay leaves
1 Tbsp tomato paste
fresh ground black pepper
1/4 tsp dried rosemary
1/4 tsp dried thyme
fresh parsley for garnish

Place the 1/2 cup water in a small sauce pan and bring to a boil. When it is hot pour it over the bulgur and stir once. Let stand for 15 minutes.

Place the 2 cups water in a larger soup pot and bring to a boil. Add the lentils and cook on a slow boil for about 15 minutes. Drain.

Heat the 2 tablespoons olive oil in the soup pot over medium heat and add the minced garlic. Cook for about one minute and then add the green part of the sliced leeks. Cook, stirring frequently, for about 2 minutes and then add the white part of the leeks, carrots, parsnips and prosciutto. Stir and cook for about 5 minutes until the leeks are softened.

Add the beef stock, water, salt, bay leaves, tomato paste, black pepper, rosemary and thyme and cook for 45 minutes on a slow simmer. Stir occasionally.

Add the bulgur and cook for about 10 minutes and serve.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 391 Calories from Fat 87
  % Daily Value
Total Fat 10g 15%
    Saturated Fat 2g 9%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 4mg 1%
Sodium 363mg 15%
Total Carbohydrates 58g 19%
    Dietary Fiber 21g 83%
    Sugars 5g  
Protein 22g  
Vitamin A 70% Vitamin C 22%
Calcium 8% Iron 31%
Vitamin K 29 mcg Potassium 1028 mg
Magnesium 112 mg