Mahluta Soup (Red Lentil and Bulgur)

Combining red lentils and bulgur makes this traditional soup rich in plant-based protein and dietary fiber without adding unnecessary fat.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 3/4 cup red lentils (150 g) · 502 kcal in the whole recipe
• 1/4 cup fine bulgur (50 g) · 170 kcal in the whole recipe
• 1 medium onion, finely chopped (110 g) · 44 kcal in the whole recipe
• 2 cloves garlic, minced (6 g) · 9 kcal in the whole recipe
• 1 tbsp olive oil (13 g) · 115 kcal in the whole recipe
• 2 tbsp lemon juice (30 g) · 7 kcal in the whole recipe
• 1 tsp ground cumin, 1 tsp dried mint, red pepper flakes, salt, and 6 cups water

Method

1. Sauté the finely chopped onion and minced garlic in olive oil in a pot over medium heat for 4-5 minutes until translucent.

   

2. Add the rinsed red lentils, fine bulgur, ground cumin, red pepper flakes, and 6 cups of hot water to the pot and stir.

   

3. Cover the pot and simmer over medium-low heat for about 25 minutes until the lentils and bulgur are completely soft and tender.

   

4. Stir in the lemon juice, salt, and dried mint, simmer for 5 more minutes, and serve hot.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.