This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is NOT safe for those who are sensitive to gluten.
"Soup of the evening, beautiful soup!
Soup of the evening, beautiful soup!
Soo—oop of the e—e—evening,
Beautiful, beautiful soup!
-The Mock Turtle
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).
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
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||bulgur wheat|
|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|
|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.
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|
|Total Carbohydrates 58g||19%|
|Dietary Fiber 21g||83%|
|Vitamin A 70%||Vitamin C 22%|
|Calcium 8%||Iron 31%|
|Vitamin K 29 mcg||Potassium 1028 mg|
|Magnesium 112 mg|