Middle Eastern · Lunch
Seven Vegetable Soup
A brothy Middle Eastern vegetable soup simmered with chickpeas, carrot, zucchini, potato, tomato, pumpkin and onion, seasoned with cumin, cinnamon and turmeric. Ladled over a small mound of bulgur and finished with fresh cilantro and a squeeze of lemon, it eats light yet warming.
$3
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
445Calories
16.3gProtein
10.1gFat
76.8gCarbs
16.2gSugar
16.1gFiber
980mgSodium
0mgChol
1.6gSat Fat
1680mgPotassium
145mgCalcium
5.1mgIron
0mcgVitamin B12
38mgVitamin C
vegetarian
vegan
high-fiber
low-calorie
mediterranean
hidden-gems
vegan
gluten-free
Instructions
1
Prep
Peel and cube the potato and pumpkin, slice the carrot and zucchini, dice the tomato, chop the onion and garlic.
2
Sweat
Heat the olive oil in a medium saucepan over medium heat and sweat the onion and garlic for 3 minutes until soft and translucent.
3
Bloom
Stir the tomato paste, cumin, cinnamon and turmeric into the pan; cook over medium heat 1 minute until fragrant.
4
Simmer
Add the carrot, potato, pumpkin, zucchini, tomato, crushed tomato, chickpeas and vegetable stock; bring to a boil then reduce to low and simmer uncovered 25 minutes until vegetables are fork-tender, stirring occasionally.
5
Finish
Season the soup with salt and black pepper to taste, tasting a spoonful of broth before turning off heat.
6
Plate
Spoon the cooked bulgur into a bowl, ladle the hot soup and vegetables over the top, scatter with cilantro, and serve with a lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz200g, about 3/4 cup cooked chickpeas
- 22 small carrot
- 11 small zucchini
- 22 small potato
- 22 small tomato
- 11 small pumpkin
- 11 small onion
- 2 clove2 clove garlic
- 2 tbsp2 tbsp tomato paste
- 3.43.4 fl oz (100ml) canned crushed tomato
- 2020 fl oz (594ml) vegetable stock
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp ground cinnamon
- 1/2 tsp1/2 tsp ground turmeric
- 2 tbsp2 tbsp olive oil
- salt, to taste
- black pepper, to taste
- 2/3 cup100g dry bulgur
- 2 tbsp2 tbsp fresh cilantro
- 22 lemon wedge
