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Lentil Bulgur Soup with Mint Olive Oil

Lentil Bulgur Soup with Mint Olive Oil

This vegetarian and vegan soup is tops on the healthy-delicious list for including grains, legumes, herbs and olive oil. The recipe originates with The Washington Post. Serve the soup as a main course with a salad and some garlic toast or pita chips. Also great as a starter or a sustaining lunch mid-day.



2 tablespoons extra virgin olive oil

1 medium yellow onion, diced (about 1 cup)

1/2 teaspoon kosher salt, plus more as needed

2 tablespoons minced garlic (from about 5 cloves)

2 teaspoons paprika

1/8 teaspoon cayenne pepper

2 tablespoons tomato paste

1 1/2 cups diced tomato (fresh or from a 14-15 oz can)

1/2 cup coarse bulgur, #3 grade

1/2 cup red lentils, sorted, rinsed and drained

2 cups chicken or vegetable broth

3 cups water

Juice of 1 lemon

Several grinds black pepper


3 tablespoons extra virgin olive oil

2 teaspoons Garlic Mint Salt, or crushed dried mint

Pinch cayenne pepper

1 clove garlic, minced



1. In a large pot over medium heat, heat the oil until it shimmers. Add the onion and salt, cooking until the onion is translucent, about 5 minutes. Add the garlic, paprika, cayenne and tomato paste. Cook for about a minute to release the aroma and flavor. Add the diced tomatoes, increase the heat and bring to a boil for about 3 minutes, stirring occasionally. Stir in the bulgur, lentils, bulgur, broth, water, and bring back to a boil. Cover, reduce the heat to medium low, and cook for about 25 minutes, or until the lentils and bulgur are cooked through but not mushy. Stir in the lemon juice and pepper. Taste and adjust seasonings as needed.


1. Heat the oil in a small saute pan over low heat. Add the garlic and cook just until aromatic, about 1 minute. Stir in the mint salt and cayenne. Remove from the heat.

2. Serve the soup with a generous drizzle of mint oil on top.

Source: maureenabood.com

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