SUMMER BEAN & BULGUR SOUP
Here's a serving of five of your 5-a-day in one delicious and quick-to-make soup. If you make this ahead, the bulgur soaks up quite a lot of the liquid, so add a splash of water to loosen a little (or just eat as a summery stew).
Provided by Sara Buenfeld
Time 30m
Number Of Ingredients 13
Steps:
- Drain the beans and set aside. Heat the oil in a large non-stick pan, add the squash and fry for a few minutes over a high heat to soften. Add the leek and garlic and cook a few minutes more. Pour in 2 cans of water (using the bean can). Stir in the thyme, tomato purée and bouillon along with the sliced courgette and whole cherry tomatoes, the bulgur and beans. Bring to the boil, then add half the basil. Cover the pan and simmer for 10 mins until the veg is tender.
- Stir in the remaining basil and three-quarters of the cheese. Ladle into bowls and serve with the remaining cheese scattered over.
Nutrition Facts : Calories 367 calories, Fat 11 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 38 grams carbohydrates, Sugar 10 grams sugar, Fiber 18 grams fiber, Protein 20 grams protein
SPICE TRADE BEANS & BULGUR
A rich blend of spices adds flavor to tender, nutritious bulgur and garbanzo beans in this tangy stew that has just the right amount of heat. A hint of sweetness from golden raisins is the perfect accent. -Faith Cromwell, San Francisco, California
Provided by Taste of Home
Categories Side Dishes
Time 4h
Yield 10 servings.
Number Of Ingredients 19
Steps:
- In a large skillet, heat 2 tablespoons oil over medium-high heat. Add onions and pepper; cook and stir until tender, 3-4 minutes. Add garlic and seasonings; cook 1 minute longer. Transfer to a 5-qt. slow cooker., In same skillet, heat remaining oil over medium-high heat. Add bulgur; cook and stir until lightly browned, 2-3 minutes., Add bulgur, tomatoes, broth, brown sugar and soy sauce to slow cooker. Cook, covered, on low 3-4 hours or until bulgur is tender. Stir in beans and raisins; cook 30 minutes longer. If desired, sprinkle with cilantro.
Nutrition Facts : Calories 245 calories, Fat 6g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 752mg sodium, Carbohydrate 45g carbohydrate (15g sugars, Fiber 8g fiber), Protein 8g protein.
BEEF AND BULGUR SOUP
A hearty soup with plenty of taste! I got this off of Sunnyland Mills web site (www.sunnylandmills.com) and adapted it slightly.
Provided by Kristyl
Categories Roast Beef
Time 40m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Heat vegetable oil in soup pot; add beef and cook high, stirring frequently until browned lightly.
- Add vegetables and cook until tender, stirring occasionally.
- Add spices, tomato paste, broth and bulgur; simmer covered 15 minutes or more until bulgur is cooked through.
Nutrition Facts : Calories 475.4, Fat 16.4, SaturatedFat 6.6, Cholesterol 79.4, Sodium 1966.1, Carbohydrate 50.6, Fiber 12.3, Sugar 4.6, Protein 35.5
WINTER TOMATO SOUP WITH BULGUR
Inspired by a recipe in Diane Kochilas's wonderful new book "The Country Cooking of Greece," this thick, satisfying soup is based on a summer soup made with fresh tomatoes. It looked so comforting that I decided to use canned tomatoes and make a winter version. The onion not only contributes flavor but also texture to this thick potage.
Provided by Martha Rose Shulman
Categories dinner, weekday, soups and stews, main course
Time 1h
Yield Serves 4 to 6
Number Of Ingredients 12
Steps:
- Pulse the tomatoes to a coarse puree in a food processor. Heat the olive oil in a heavy soup pot over medium heat and add the onion and a generous pinch of salt. Cook, stirring often, until the onion is very soft but not browned, 8 to 10 minutes. Add the garlic and cook, stirring, until fragrant, 30 seconds to a minute. Add the tomatoes, tomato paste and sugar and bring to a simmer. Cook, stirring often, until the tomatoes have cooked down slightly, about 10 minutes. Add the bulgur, water, and salt to taste and bring to a boil. Reduce the heat, cover and simmer 30 to 45 minutes, until the bulgur is soft and the soup thick and fragrant. Add pepper to taste and adjust salt.
- Ladle the soup into bowls and sprinkle with mint and feta. Drizzle on a little olive oil if desired. Serve hot.
Nutrition Facts : @context http, Calories 123, UnsaturatedFat 1 gram, Carbohydrate 21 grams, Fat 3 grams, Fiber 5 grams, Protein 5 grams, SaturatedFat 2 grams, Sodium 946 milligrams, Sugar 7 grams
BEAN AND BULGHUR SOUP
I made this up last night from things I had in the pantry. It's very thick and filling. I used the spices that I like, feel free to use what you think tastes good. Use vegetable broth or water to make it vegetarian.
Provided by emily hauer
Categories Beans
Time 50m
Yield 6-8 serving(s)
Number Of Ingredients 10
Steps:
- Combine all ingredrients in a large soup pot.
- Simmer for 30-45 minutes until bulghur is cooked through.
- Adjust seasonings if necessary.
Nutrition Facts : Calories 244.8, Fat 1.3, SaturatedFat 0.2, Sodium 696, Carbohydrate 49.5, Fiber 13.8, Sugar 6.4, Protein 12.4
SUMMER BEAN SOUP WITH TOMATO BROWN BUTTER
I set out to create my own version of baked beans. This variation is deeply savory, with anchovies, bacon, and a brown butter-tomato sauce anchoring the flavor.
Provided by Cortney Burns
Categories Summer Soup/Stew Bean Green Bean Tomato
Yield 4 servings
Number Of Ingredients 29
Steps:
- To make the soup:
- Combine the dried beans and kombu in a large container and cover with plenty of water to soak for at least 4 hours or overnight; skip this step if using fresh beans.
- Drain the beans and kombu and add them to a large pot with enough water to cover by about 1 in. (if using fresh beans, add the kombu now). Bring to a boil over medium-high heat; meanwhile, halve the tomatoes and cut the celery, carrot, and leek into about 3 in. pieces. As soon as the water boils, decrease the heat to medium-low and add the vegetables to the pot, along with the whole shallots and minced garlic. Continue to cook at a gentle simmer until the beans are very creamy, 60 to 90 minutes for dried beans and about half that for fresh.
- Remove the pot from the heat and use a slotted spoon to reserve the tomatoes; remove and discard the other vegetables.
- Set up a sieve over a heat proof container and strain the beans (there should be about 3 cups or 480 g), reserving all the cooking liquid.
- In a blender, combine 1 cup (160 g) of the cooked beans with 2 cups (480 ml) of the cooking liquid, plus the tomatoes, anchovies, oil, maple syrup, salt, red pepper flakes, and mustard. Purée until extremely smooth, pour into a large bowl, and fold in the reserved cooked beans by hand. At this point, you can serve it right away or transfer to an airtight container and refrigerate for up to 3 days, gently rewarming over medium-low heat when you're ready to serve.
- To make the baked beans:
- While the bean soup is cooking, preheat the oven to 325°F. Cut the bacon into ¼ in. lardons; reserve 3 whole beans for garnish and cut the rest into 2 to 3 in. pieces.
- In a medium saucepan or Dutch oven, spread the bacon in an even layer and cook over medium-low heat until it starts to turn golden and crisp, about 10 minutes. Use a slotted spoon to remove the pieces but leave the fat behind.
- Increase the heat slightly, and sauté the shallots until translucent, 5 to 10 minutes. Stir in the chopped beans, bacon, and red pepper flakes. Cover with a lid or a tight layer of foil and bake until the beans are very soft, 60 to 90 minutes. Stir in the lemon zest, juice, and garlic as soon as the beans come out of the oven and cover again; the residual steam will cook the garlic.
- To make the salad:
- Thinly slice the pickled green beans on the bias. Combine with the cherry tomatoes, oil, and vinegar.
- To serve, ladle the bean soup into bowls with a big spoonful of the baked beans on top. Garnish with the pickled green bean mix, a swirl of tomato brown butter, crumbled feta, and torn fresh herbs. Leftovers can all be refrigerated in separate airtight containers, though the green bean salad is best on the day it's made, when the beans are most crisp and the tomatoes are fresh.
- Basic wet salt method:
- This works for any amount of dense vegetables or dense, underripe fruit, either whole or cut up, such as carrots, turnips, beets, winter squash, onions, green beans, Brussels sprouts, green tomatoes, small apples, underripe peaches, and whole baby cabbages. Peel off any tough skins, such as on beets, winter squash, and onions, and trim the tops. Leave the vegetables whole or cut them into the desired finished shape. Place the vegetables in a nonreactive container and pour water to completely submerge them; as you do so, keep track of how much water you're adding since the amount of water will dictate the amount of salt (generally 3.5 percent salt by weight of the water for most vegetables, although cucumbers can handle 4 to 5 percent and the increased salt assists with keeping their texture crispy). With a long wooden spoon, stir kosher salt into the brine (or add the salt, cap the jar, and give it a hearty shake) until the salt is dissolved. Place a weight on top of the vegetables to keep them submerged in the brine. Seal the container, using a lid with an airlock if you have one. If you don't have an airlock, you'll just need to open the container every few days or so to release carbon dioxide buildup and check for mold. Place the container in a clean, low-light area with an ambient temperature of 60°F to 68°F until the pickles taste sour, about 3 weeks. Refrigerate indefinitely.
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- In a large, heatproof bowl, pour the boiling water over the bulgur. Cover with plastic wrap and let stand until the water is absorbed, about 20 minutes.
- Meanwhile, bring a large pot of salted water to a boil. Add the green beans and boil over high heat until just tender, about 4 minutes. Drain and refresh under cold running water, then pat dry. Cut the green beans crosswise.
- In a small bowl, stir together the lemon juice and olive oil. Fluff the bulgur with 2 forks. Add the green beans, cherry tomatoes, almonds, mint and lemon dressing. Season with salt and pepper and mix well. Transfer the bulgur salad to a large serving bowl and serve lightly chilled or at room temperature.
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