Middle Eastern · Lunch
Tomato and Bulgur Soup
A brothy Levantine soup built on farro simmered directly in a tomato and onion base until the grain turns tender, thickened by tomato rather than cream. Cumin, garlic and chili warm the pot, finished with parsley, olive oil and lemon juice.
$3
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
329Calories
9.4gProtein
9.1gFat
57.8gCarbs
11.8gSugar
11.9gFiber
870mgSodium
0mgChol
1.4gSat Fat
980mgPotassium
90mgCalcium
3.9mgIron
0mcgVitamin B12
32mgVitamin C
vegetarian
vegan
low-calorie
high-fiber
mediterranean
hidden-gems
vegan
gluten-free
low-calorie
Instructions
1
Prep
Roughly chop the tomatoes and onion, mince the garlic, and measure out the farro, tomato paste and spices.
2
Sauté
Warm olive oil in a small saucepan over medium heat and cook the onion 3 minutes until softened and translucent.
3
Bloom
Stir the garlic, cumin and chili powder into the pan and cook 30 seconds over medium heat until fragrant.
4
Simmer
Add the tomatoes, tomato paste and vegetable stock with bay leaf, bring to a boil over high heat, stir in farro, reduce to low heat and simmer uncovered 12 minutes, stirring occasionally, until tender and thickened.
5
Rest
Remove from heat, discard bay leaf, and let stand 5 minutes to thicken slightly further.
6
Plate
Ladle into a bowl, season with salt and pepper, and finish with parsley and lemon juice.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1/2 cup100g farro
- 44 medium tomatoes (400g)
- 11 onion (160g)
- 4 cloves4 cloves garlic
- 2 tbsp30g tomato paste
- 2 tbsp30ml olive oil
- 3 1/2 cups840ml vegetable stock
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp chili powder
- 22 bay leaf
- salt, to taste
- black pepper, to taste
- 2 tbsp8g parsley
