Red Lentil and Bulgur Soup

Red Lentil and Bulgur Soup

sggeiger 0

"This fantastic one-pot recipe is easy and filling. Don't skip the blender step - adding the puree back to the pot with the remaining lentils and bulgur creates a to-die-for combination texture that's both al dente and creamy smooth. Great for a casual home cooked meal but good enough to serve to guests! It's even a hit with kids and people sensitive to spicy foods - just be sure to leave out the cayenne."
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55 m servings 227 cals
Serving size has been adjusted!

Original recipe yields 6 servings



  • Calories:
  • 227 kcal
  • 11%
  • Fat:
  • 6 g
  • 9%
  • Carbs:
  • 34g
  • 11%
  • Protein:
  • 10.8 g
  • 22%
  • Cholesterol:
  • 6 mg
  • 2%
  • Sodium:
  • 224 mg
  • 9%

Based on a 2,000 calorie diet

See full nutrition

Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * 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.

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  • Prep

  • Cook

  • Ready In

  1. Heat olive oil in a stockpot over low heat; cook and stir onion in the hot oil until softened, 3 to 5 minutes. Add garlic and cook until fragrant, about 1 minute.
  2. Cook and stir tomatoes, za'atar, paprika, cumin, garlic powder, black pepper, and cayenne pepper into onion mixture; stir to coat. Add carrot juice, water, chicken bouillon cube, tomato-flavored bouillon cube, lentils, and bulgur; cook over low heat until lentils are tender and bulgur has absorbed liquid, 30 to 40 minutes.
  3. Ladle about 2/3 the lentil mixture into a blender and puree until smooth. Return puree to stockpot and stir. Simmer over low heat for about 5 more minutes to blend flavors. Remove from heat; stir lemon juice and cilantro into soup. Top individual servings with a dollop of sour cream.


  • Editor's Note:
  • Za'atar is a Middle Eastern spice blend usually consisting of a combination of sesame seeds, dried sumac, thyme, salt, oregano, and marjoram.



I made this soup, but I used salsa instead of the tomato bouillon and added celery for added health benefits. I also kept out the spice I'd never heard of along with the Ceyenne peppers since w...

My family and I loved this hearty vegetarian soup - I used chicken stock instead of water and a cup of water instead of carrot juice, skipped the bouillons, added a tablespoon of tomato paste wi...

Yum! I used ingredients that I had in house. So I made carrot juice in my vitamix, substituted tomato sauce for tomatoes, and chicken broth instead of water and bouillon. Added just a pinch of ...