Italian Bulgur Soup

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.

Cooking Method: Boiling, Sautéing, Stewing

Cuisine: Italian

Courses: Soups

Difficulty: Intermediate

Servings: 6

Calories: 139.2

Dietary: Low-fat

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

1 1/2 cup Summer squash
10 ounce Lima beans
1 Yellow Onion -- chopped
1/2 cup Bulgur -- coarse or medium
3 tablespoon Chopped parsley
3 Cloves Garlic -- finely
2 teaspoon Fresh basil, chopped
1 can (28 oz) Diced tomatoes, undrained
1 cube Beef bouillon (or vegetable for vegan option)
3 cups Water
2 tablespoon Parmesan cheese, slivered (optional)
to taste Salt and freshly ground black pepper

Directions

1
Lightly spray a 5-quart soup pot with vegetable oil and place over medium heat.
2
Add the chopped onion, garlic, and summer squash to the pot.
3
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.
4
Stir in the lima beans, bulgur wheat, chopped parsley, and fresh basil.
5
Add the canned tomatoes with their juices, 3 cups of water, and the bouillon cube.
6
Bring the mixture to a boil, stirring to dissolve the bouillon cube.
7
Reduce the heat to low, cover partially, and simmer for 15 minutes, or until the bulgur and vegetables are tender.
8
Season with salt and freshly ground black pepper to taste.
9
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.

Keywords: italian soup, bulgur wheat, summer squash, lima beans, vegetarian soup, healthy dinner, comfort food, quick meal, plant-based, garlic onion, basil flavor, tomato broth, meal prep, light lunch, rustic cooking, whole grains, easy recipe, warm soup, fresh herbs, low calorie

Read it online: https://www.chefs-mate.com/recipe/italian-bulgur-soup/