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Lentil and Bulgur Wheat Soup by Lisa Cashman

Easy, healthy, inexpensive, satisfying…this soup is always a hit! The dried mint really makes this dish shine.


3 tablespoons olive oil

1 medium onion, finely chopped

1-2 carrots, finely chopped

3 tablespoons tomato paste

2 tablespoons flour (whole wheat if you have it)

1/2 cup french lentils

1/2 cup bulgur (coarse or fine-both work)

6-7 cups of stock (chicken or veg)

pinch of salt

2 tablespoons dried mint flakes (can replace with dried oregano but mint is what makes this soup special)

2 teaspoons dried thyme

1-2 tsp red pepper flakes (depending on how spicy you like it)

Pinch cayenne to taste (optional)

1 lemon

3 tablespoons fresh parsley, chopped

2 tablespoons fresh radish, sliced into thin match sticks

good quality olive oil

In a heavy-bottomed pot, heat the oil over medium heat and saute the onion until soft. Add the carrots and cook another 2-3 minutes.

Push vegetables to this side of the pot and add tomato paste. Allow to caramelize (but not burn) for a minute or two. Add the flour to the tomato paste and stir together constantly for another minute. Combine this mixture with the vegetables.

Add lentils, bulgur, stock, and salt. Stir to combine.

Cover and simmer until lentils are cooked (approximately 30 minutes). Add dried mint, thyme, red pepper flakes, and optional cayenne.

To serve, garnish with a squeeze of lemon, sprinkle of fresh parsley, slivered radish and a nice drizzle of good quality olive oil. (The lemon juice is a must!)

Serves 4 as a main.

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