My little one reminded me “Juice season is over Ma, it is the soup season now!” Well not exactly so but she is quite right as winter is here and so is the season of soups. Everyone in my family is fond of soups – chicken soup, mushroom soup, sea food soup, lentil soup, pea soup and the list goes on… My most favorite one is the chunky vegetable soup, in which I use any and every vegetable in my refrigerator. I chop the veggies in bite size chunks, roast a small cup of bulgur wheat and I am ready to fix a wholesome meal. It is rich in protein, vitamins, and minerals and also is a good source of fiber and low in fat. A perfect dinner that one can enjoy, on a cold evening, in a cozy couch, in front of television!
Carrots, chopped 2 cups
French beans, chopped 1 cup
Green peppers chopped 1 cup
Red Onion 1 large – chopped
Bulgur wheat / dahlia – ¾ cup
Tomato puree (I use Mutti Passata di pomodoro al basilico), 4 tbsp
Garlic – 4 cloves, crushed
Basil leaves 10-15, roughly torn with hands
Olive oil – 1 ½ tbsp (extra virgin preferably)
Black pepper 1 tsp, freshly ground
Parmesan, grated 2 tbsp
Vegetable or chicken stock (optional), 500 ml
Salt to taste
Any other vegetables of your choice
- In a pan dry roast bulgur until it turns golden and a sweet aroma is given out.
- Add about 500 ml of water to the pan, bring it to boil and then allow it to simmer for 5 minutes on low heat.
- In another pan, heat oil and add crushed garlic, sauté for a minute or so.
- Add chopped onion and sauté till onion gets golden color.
- Next add the chopped veggies one by one and sauté for about 5 minutes on moderate heat.
- Mix in the tomato puree, stir it in well, let it fry for 2 minutes. Add vegetable/ chicken stock.
- Next add in the simmering bulgur along with all the water in which it is boiling. Stir it well and allow it to cook on moderate to low heat for 15 – 20 minutes until veggies are done and so is the bulgur (I use this time to either grate some cheese and/or asking kids again and again to lay the table! Which then doesn’t happen and finally we end up eating on that cozy couch in front of television).
- Last but not the least season it with salt, pepper and torn basil. Sprinkle it with some grated Parmesan.
Serve this nutritious soup hot with some garlic bread or dinner rolls. You can though avoid bread (as I do) because the bulgur in the soup provides carbs and proteins and minerals too.