Italian Bulgur Soup
Description
This comforting Italian Bulgur Soup is a perfect blend of earthy grains and fresh vegetables. The coarse bulgur wheat absorbs the rich flavors of sauted onions, garlic, and basil, creating a hearty base. Summer squash adds a delicate sweetness, while lima beans provide a creamy texture and plant-based protein. Finished with a sprinkle of Parmesan and fresh parsley, this soup is light yet satisfying. Its an excellent choice for a quick weeknight dinner or a healthy lunch. The combination of textures and the aromatic herb infusion make every spoonful warm and inviting.Ingredients
Directions
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Lightly spray a 5-quart soup pot with vegetable oil and place over medium heat.
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Add the chopped onion, garlic, and summer squash to the pot.
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Saut the vegetables for 5 to 8 minutes, stirring occasionally and adding a tablespoon of water if needed to prevent sticking, until the onions are translucent.
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Stir in the lima beans, bulgur wheat, chopped parsley, and fresh basil.
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Add the canned tomatoes with their juices, 3 cups of water, and the bouillon cube.
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Bring the mixture to a boil, stirring to dissolve the bouillon cube.
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Reduce the heat to low, cover partially, and simmer for 15 minutes, or until the bulgur and vegetables are tender.
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Season with salt and freshly ground black pepper to taste.
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Ladle into bowls and top with slivered Parmesan cheese if desired.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 139.2kcal
- % Daily Value *
- Total Fat 0.8g2%
- Saturated Fat 0.0g0%
- Cholesterol 0.0mg0%
- Sodium 20.6mg1%
- Total Carbohydrate 31.8g11%
- Dietary Fiber 9.7g39%
- Sugars 12.0g
- Protein 6.7g14%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
For a vegan version, substitute the beef bouillon cube with a vegetable bouillon cube or use 3 cups of vegetable broth instead of water and bouillon. Omit the Parmesan cheese or use a vegan alternative.
Summer squash can include yellow zucchini, green zucchini, or crookneck squash. If using winter squash like butternut, increase simmering time by 5-10 minutes to ensure tenderness.
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. The soup may thicken as the bulgur absorbs more liquid; add a splash of water or broth when reheating to reach desired consistency.
For a creamier texture, you can stir in a tablespoon of olive oil or a splash of plant-based milk at the end of cooking.
