Bulgur and Chickpea Soup with Lemon and Mint

A hearty and flavorful Turkish-inspired soup packed with bulgur, chickpeas, tomatoes, and aromatic spices. Finished with a refreshing squeeze of lemon and fresh mint, this soup is both comforting and nutritious.

Prep Time

15 minutes

Total Time

45 minutes

Calories

355 kcal

Difficulty

Easy

Equipment

1 item

Cost

£1.05/serving

Season:

Meal Type:

Cuisine:

Main Ingredient:

Mood:

Ingredients

Servings

2tablespoonsOlive oil

£0.15

1mediumYellow onion(chopped)

£0.30

2clovesGarlic(minced)

£0.10

128-ounce canCanned diced tomatoes(undrained)

£0.90

115-ounce canCanned chickpeas(drained and rinsed)

£0.65

0.5cupBulgur wheat(medium or coarse grind)

£0.20

6cupsVegetable broth

£0.75

1tablespoonTomato paste

£0.10

1teaspoonSmoked paprika

£0.05

0.5teaspoonCumin

£0.03

0.5teaspoonDried oregano

£0.03

0.5teaspoonSalt(or to taste)

£0.01

0.3teaspoonBlack pepper(or to taste)

£0.02

1wholeLemon(cut into wedges, for serving)

£0.50

0.3cupFresh mint(chopped, for garnish)

£0.40

Total Cost

£4.19

£1.05 per serving

Instructions

1.
Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
2.
Stir in the diced tomatoes (with their juice), chickpeas, bulgur, vegetable broth, tomato paste, smoked paprika, cumin, oregano, salt, and pepper. Bring the mixture to a boil.
3.
Reduce heat to low, cover the pot, and simmer for 20-25 minutes, or until the bulgur is tender.
4.
Taste and adjust seasonings as needed. Add more salt, pepper, or spices to your preference.
5.
Ladle the soup into bowls. Garnish with a squeeze of fresh lemon juice and a sprinkle of chopped fresh mint.

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My Notes

Nutrition Information

Nutrition per serving (450g)

355 kcal / 1485 kJ

Carbs

51g

20% of RDA

Fat

11g

16% of RDA

Protein

15g

30% of RDA

Detailed Breakdown

Fibre

14 g

47% of RDA

Sugar

9 g

10% of RDA

Sodium

850 mg

37% of RDA

Saturated Fat

1.5 g

8% of RDA

Chef's Tips

For a richer flavor, use homemade vegetable broth.

You can add other vegetables like carrots, celery, or zucchini to the soup.

If you prefer a smoother soup, you can use an immersion blender to partially blend it after cooking.

This soup can be stored in the refrigerator for up to 3 days and reheated easily.

Cooking Equipment

Large pot or Dutch oven

Wine Pairings

No wine pairing suggestions available for this recipe.

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