= 60 What's this?

Lentil and Bulgur Soup

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

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 pieces)
4 cups	non-fat beef stock
1 cup	water
1/4 tsp	salt
2	dried bay leaves
1 Tbsp	tomato paste
	fresh ground black pepper (to taste)
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

Calories 391 | Calories from Fat 87

Amount Per Serving (% Daily Value)

Total Fat 10g (15%) | Saturated Fat 2g (9%)

Monounsaturated Fat 6g | Trans Fat 0g

Cholesterol 4 mg (1 %) | Sodium 363 mg (15 %)

Total Carbohydrates 58g (19%) | Sugars 5g

Dietary Fiber 21g (83%) | Protein 22g

Vitamin A 70% | Vitamin C 22 % | Calcium 8% | Iron 31%

Vitamin K 29 mcg  | Potassium  1028 mg | Magnesium  112 mg