bulgur and red lentil soup - shaw

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* Exported from MasterCook *

 

Bulgur and Red Lentil Soup Shaw

 

Recipe By :Susan Peery, Editor, Another Bite, 2002-03

Serving Size : 6 Preparation Time :0:00

Categories : Chowders & Soups {Posted}

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 teaspoons olive oil

2 medium onions -- thinly sliced

1/4 cup minced fresh dill

(or 2 tablespoons crumbled dried dill)

1/4 cup minced fresh chives

1 cup uncooked red lentils

1/2 cup bulgur wheat

4 cups water

(or water plus vegetable broth)

1 cup cooked chickpeas -- drained and rinsed

2 cups torn fresh spinach -- or beet greens

1 1/2 cups plain nonfat yogurt

 

Heat the olive oil in a large, heavy saucepan. Add the onions, dill, and chives,

and saute, stirring often, until the onions are so soft they're nearly melting,

about 20 minutes. Add the lentils and bulgur and stir to coat them with the

herbs, about 1 minute. Add the water and broth, if using, stir well, and bring

the soup to a simmer over medium-high heat. Cover, lower the heat to medium-low,

and cook until the bulgur and lentils are tender, about 20 minutes. Add the

chickpeas and the greens, and stir until the leaves turn bright green, about 2

minutes.

 

Remove the soup from the heat and let it cool for 10 to 15 minutes, stirring

occasionally. Put the yogurt in a large mixing bowl. Add 1 tablespoon of the hot

soup and stir. Add and another spoonful and stir. Continue to transfer the soup

into the yogurt until you've blended two-thirds of the soup with the yogurt.

Stir well and return the mixture to the soup pot. Heat carefully over low heat,

stirring to warm through. Makes 4 to 6 servings.

 

Source:

" Essential Vegetarian Cookbook (1997) Diana Shaw "

S(McEditor):

" Hanneman (kitpath) on 01-Mar-2002 "

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Per Serving (excluding unknown items): 255 Calories; 3g Fat (9.8% calories from

fat); 17g Protein; 43g Carbohydrate; 14g Dietary Fiber; 1mg Cholesterol; 65mg

Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat

Milk; 1/2 Fat.

 

NOTES : Red lentils don't stay red, and they tend to turn to mush, but they

taste like peppery split peas and add substance to this warming soup.

 

Nutr. Assoc. : 0 0 3360 0 0 0 218 0 0 0 1423 0