Ingredients
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2 tablespoons olive oil
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½ onion, diced
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1 clove garlic, minced
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¼ cup diced tomatoes, drained
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5 cups chicken stock
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½ cup red lentils
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¼ cup fine bulgur wheat
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¼ cup rice
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2 tablespoons tomato paste
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1 tablespoon dried mint
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1 teaspoon paprika
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½ teaspoon cayenne pepper (Optional)
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salt and ground black pepper to taste
Directions
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Heat oil in a large pot over medium heat. Add onion and sauté until beginning to soften, about 2 minutes. Stir in garlic and cook for 2 minutes. Add diced tomatoes and cook for 10 minutes.
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Stir in chicken stock, lentils, bulgur, rice, tomato paste, mint, paprika, cayenne pepper, salt, and black pepper; bring to a boil. Reduce heat to medium-low and simmer until lentils and rice are tender, about 30 minutes.
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Puree soup with an immersion blender until smooth.
Cook’s Note
You can use vegetable broth to make a vegan version of this soup.
Nutrition Facts (per serving)
| 168 | Calories |
| 6g | Fat |
| 24g | Carbs |
| 7g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 168 | |
| % Daily Value * | |
| Total Fat 6g | 7% |
| Saturated Fat 1g | 4% |
| Cholesterol 1mg | 0% |
| Sodium 623mg | 27% |
| Total Carbohydrate 24g | 9% |
| Dietary Fiber 4g | 16% |
| Total Sugars 3g | |
| Protein 7g | 13% |
| Vitamin C 4mg | 4% |
| Calcium 32mg | 2% |
| Iron 2mg | 12% |
| Potassium 292mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
