Summer Bean Bulgur Soup Recipes

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SPICE TRADE BEANS & BULGUR



Spice Trade Beans & Bulgur image

A rich blend of spices adds flavor to tender, nutritious bulgur and garbanzo beans in this tangy stew that has just the right amount of heat. A hint of sweetness from golden raisins is the perfect accent. -Faith Cromwell, San Francisco, California

Provided by Taste of Home

Categories     Side Dishes

Time 4h

Yield 10 servings.

Number Of Ingredients 19

3 tablespoons canola oil, divided
2 medium onions, chopped
1 medium sweet red pepper, chopped
5 garlic cloves, minced
1 tablespoon ground cumin
1 tablespoon paprika
2 teaspoons ground ginger
1 teaspoon pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon cayenne pepper
1-1/2 cups bulgur
1 can (28 ounces) crushed tomatoes
1 can (14-1/2 ounces) diced tomatoes, undrained
1 carton (32 ounces) vegetable broth
2 tablespoons brown sugar
2 tablespoons soy sauce
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1/2 cup golden raisins
Minced fresh cilantro, optional

Steps:

  • In a large skillet, heat 2 tablespoons oil over medium-high heat. Add onions and pepper; cook and stir until tender, 3-4 minutes. Add garlic and seasonings; cook 1 minute longer. Transfer to a 5-qt. slow cooker., In same skillet, heat remaining oil over medium-high heat. Add bulgur; cook and stir until lightly browned, 2-3 minutes., Add bulgur, tomatoes, broth, brown sugar and soy sauce to slow cooker. Cook, covered, on low 3-4 hours or until bulgur is tender. Stir in beans and raisins; cook 30 minutes longer. If desired, sprinkle with cilantro.

Nutrition Facts : Calories 245 calories, Fat 6g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 752mg sodium, Carbohydrate 45g carbohydrate (15g sugars, Fiber 8g fiber), Protein 8g protein.

SUMMER BEAN & BULGUR SOUP



Summer bean & bulgur soup image

Here's a serving of five of your 5-a-day in one delicious and quick-to-make soup. If you make this ahead, the bulgur soaks up quite a lot of the liquid, so add a splash of water to loosen a little (or just eat as a summery stew).

Provided by Sara Buenfeld

Time 30m

Number Of Ingredients 13

400g can borlotti beans
1 tbsp olive oil
160g butternut squash, diced (prepared weight)
1 leek (about 160g), thinly sliced
2 garlic cloves, finely grated
1 tsp fresh thyme leaves
1 tbsp tomato purée
1 tsp vegetable bouillon powder
1 courgette (170g), halved and sliced
80g whole cherry tomatoes
40g bulgur wheat
20g basil leaves, chopped
25g parmesan or Italian-style vegetarian hard cheese, finely grated

Steps:

  • Drain the beans and set aside. Heat the oil in a large non-stick pan, add the squash and fry for a few minutes over a high heat to soften. Add the leek and garlic and cook a few minutes more. Pour in 2 cans of water (using the bean can). Stir in the thyme, tomato purée and bouillon along with the sliced courgette and whole cherry tomatoes, the bulgur and beans. Bring to the boil, then add half the basil. Cover the pan and simmer for 10 mins until the veg is tender.
  • Stir in the remaining basil and three-quarters of the cheese. Ladle into bowls and serve with the remaining cheese scattered over.

Nutrition Facts : Calories 367 calories, Fat 11 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 38 grams carbohydrates, Sugar 10 grams sugar, Fiber 18 grams fiber, Protein 20 grams protein

TUSCAN BEAN SOUP



Tuscan Bean Soup image

Warm up on a chilly day with this Tuscan Bean Soup recipe. To make this hearty Italian bean soup in under 30 minutes, use packaged vegetables and canned beans and broth.

Provided by BHG Test Kitchen

Time 20m

Number Of Ingredients 9

1 cup packaged peeled baby carrots, coarsely chopped
1 small onion, chopped
3 tablespoon olive oil
2 15 ounce can cannellini beans, rinsed and drained
1 32 ounce box reduced-sodium vegetable broth or chicken broth
2 - 3 teaspoon dried Italian seasoning, crushed
1 5 ounce package baby spinach
Freshly cracked black pepper
Cracker bread (optional)

Steps:

  • In 4-quart Dutch oven cook and stir carrots and onion in 1 tablespoon olive oil over medium-high heat for 3 minutes. Add beans, broth, and seasoning. Bring to boiling; slightly mash beans. Reduce heat; simmer, uncovered, 8 minutes, stirring occasionally.
  • Meanwhile, in large skillet heat remaining oil over medium-high heat. Add spinach; toss with tongs 1 to 2 minutes, just until wilted. Remove from heat. Ladle soup; top with spinach, sprinkle with pepper. Serve with cracker bread. Makes 4 servings.

Nutrition Facts : Calories 254 kcal, Carbohydrate 36 g, Protein 16 g, SaturatedFat 2 g, Sodium 919 mg, Sugar 7 g, Fat 11 g, UnsaturatedFat 8 g

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