This hearty and flavorful dish is a traditional, meatless meal full of warmth and nourishment. Fine bulgur, chickpeas, and a blend of aromatic spices come together in a rich tomato-based dish that is both satisfying and healthy. Perfect for vegetarians and those looking for a wholesome, comforting meal, this dish can be enjoyed with warm bread for a complete, fulfilling experience. It’s a recipe that celebrates the abundance of simple, nutritious ingredients, making it truly a dish full of blessings!
Ingredients
- For the Bulgur Balls:
- 1 cup fine bulgur
- 1 cup boiling water
- 1 medium boiled potato (mashed)
- 1 tsp salt
- 1 tsp cumin
- 1 tsp garlic powder
- 2 tbsp flour (for the bulgur balls)
- 1 egg
- For the Base:
- 1/4 cup oil
- 1 onion (finely chopped)
- 2 tbsp tomato paste
- 1 tsp minced garlic
- 1 tsp salt
- 1/2 tsp black pepper
- A pinch of sugar
- 1 cup tomato juice or tomato sauce
- 1-2 chili peppers (optional, for added heat)
- 1 cup boiled chickpeas
- 2 tbsp flour (for thickening the soup)
- 1/2 cup parsley (chopped)
Step-by-Step Instructions
Step 1: Prepare the Bulgur Balls
To start, we’ll make the bulgur balls that will add a unique texture and depth to the soup.
- Soften the Bulgur: In a large bowl, combine 1 cup of fine bulgur with 1 cup of boiling water. Cover the bowl and let it sit for about 10 minutes. The bulgur will absorb the water and soften into a texture that can be easily molded.
- Mix the Bulgur Dough: Once the bulgur has softened, add the mashed boiled potato, 1 teaspoon of salt, 1 teaspoon of cumin, and 1 teaspoon of garlic powder. Mix in 2 tablespoons of flour and 1 egg. Use your hands to combine the mixture until it forms a dough-like consistency. The mashed potato acts as a binding agent, helping the bulgur hold its shape.
- Shape the Bulgur Balls: With your hands, roll small portions of the mixture into balls, each about the size of a chickpea. These little bulgur balls will add a wonderful texture to the soup.
- Cook the Bulgur Balls: In a separate pan, bring water to a gentle boil. Carefully drop the bulgur balls into the boiling water and cook for a few minutes, or until they firm up. Once cooked, remove them with a slotted spoon and set them aside.
Step 2: Make the Soup Base
Now that the bulgur balls are ready, it’s time to build the rich and flavorful tomato-based soup.
- Sauté the Onions: In a large pot, heat 1/4 cup of oil over medium heat. Add the finely chopped onion and sauté until the onions become soft and golden, about 5-7 minutes.
- Add Tomato Paste and Garlic: Stir in 2 tablespoons of tomato paste and 1 teaspoon of minced garlic. Continue to cook for 1-2 minutes, allowing the flavors to meld and the tomato paste to deepen in color.
- Season the Base: Add 1 teaspoon of salt, 1/2 teaspoon of black pepper, and a pinch of sugar. The sugar helps balance the acidity of the tomato, creating a harmonious base for the soup.
- Add Tomato Juice and Chili: Pour in 1 cup of tomato juice or tomato sauce. If you like a bit of heat, add 1-2 chopped chili peppers. Stir well and let the mixture simmer for about 5 minutes, allowing it to thicken slightly and develop a robust flavor.
Step 3: Add Chickpeas and Bulgur Balls
- Incorporate the Chickpeas: Add 1 cup of boiled chickpeas to the tomato base. The chickpeas provide a hearty texture and are packed with protein and fiber, making the soup more nutritious.
- Add the Bulgur Balls: Gently stir in the cooked bulgur balls. Be careful not to break them apart as they are delicate and should retain their shape in the soup.
- Simmer the Soup: Allow the soup to simmer for 10-15 minutes on low heat. If the soup becomes too thick, you can adjust the consistency by adding a little water. The flavors will continue to develop, and the bulgur balls will soak up some of the broth, enhancing their flavor.
Step 4: Finishing Touches
- Thicken the Soup: To thicken the soup further, mix 2 tablespoons of flour with a little water to form a smooth slurry. Slowly stir this mixture into the soup, ensuring it is well incorporated without clumping.
- Add Fresh Parsley: Stir in 1/2 cup of chopped parsley during the last few minutes of cooking. The parsley adds a fresh, herbal note that complements the richness of the soup.
- Taste and Adjust: Taste the soup and adjust the seasoning as needed. You can add more salt, pepper, or a squeeze of lemon to enhance the flavors.
Serving Suggestions
Serve the soup hot with some warm, crusty bread for dipping. A squeeze of lemon or extra parsley on top will brighten the dish even further. This soup is perfect as a filling meal on its own or as part of a larger dinner spread.
Nutrition Information (Per Serving)
- Calories: 300 kcal
- Protein: 10 g
- Carbohydrates: 42 g
- Fat: 12 g
- Fiber: 8 g
- Sugar: 6 g
- Serving Size: Serves 4-6
This Bulgur Chickpea Soup is not only delicious but also highly nutritious, packed with fiber, plant-based protein, and heart-healthy ingredients. It’s a traditional recipe that’s simple to make and full of wholesome goodness, perfect for a comforting family meal!