Lentil Tabouli Soup

[Guest guest]

This is so good! If you don't have a pressure cooker, like me, you

can try it this way:

--do the first two paragraph info on the stove for 10 minutes

--then add the third paragraph info and cook for about 35 minutes on

a lower heat. This will total 45 minutes of cooking time. The amount

of time it would typically take to cook lentils. This is also great

in a crock pot.

 

Suzanne

 

 

Lentil Tabouli Soup 01-JAN-99 p. 38

6 Servings—Dairy-free

 

This recipe includes all of the ingredients contained in a great

tabouli: bulgur wheat, tomatoes, lemon juice, and lots of parsley.

(You'll need two good-sized bunches; opt for the flat-leaf variety if

it's available.) I've put a new slant on the dish by combining all of

the ingredients in a lentil soup. Since the acid in the lemon juice

quickly dulls parsley's bright color, you might like to add lemon

juice only to the portion you are planning to serve. Leftovers are

likely to need some extra lemon juice anyway. Coarse bulgur is

available in most natural food stores.

 

2 Tbs. olive oil

2 cups coarsely chopped onions

6 cups vegetable broth or water

1 1/2 cups brown lentils

1/3 cup coarse bulgur

1/4 tsp. crushed red pepper flakes (optional)

1 to 2 cloves garlic, pushed through a press

3 cups seeded, finely diced plum tomatoes (fresh or canned, drained)

1 1/2 Tbs. finely chopped fresh mint or 1 1/2 tsp. dried mint, plus

more to taste

1 1/4 tsp. salt or to taste

1 cup loosely packed minced fresh parsley, plus more to taste

1 to 3 Tbs. fresh lemon juice

Over medium-high heat, heat 1 tablespoon of oil in cooker. Cook

onions, stirring frequently, for 2 minutes. Add broth and stir well

to scrape up any browned bits sticking to the bottom of cooker. Add

lentils, bulgur, and red pepper flakes (if using).

 

Lock lid in place. Over high heat, bring to high pressure. Lower heat

just enough to maintain high pressure and cook for 10 minutes. Quick-

release pressure. Remove lid, tilting it away from you to allow any

excess steam to escape.

 

Stir in garlic, tomatoes, additional tablespoon of olive oil, mint,

and salt. Simmer until garlic looses its raw taste, about 2 minutes.

At this point, add a bit more mint if you feel it's needed. Blend in

parsley and lemon juice. Taste and add more parsley and lemon juice

if desired. Serve in large soup bowls.

 

PER serving: 372 CAL; 20 G PROT; 8 G TOTAL FAT (1 SAT. FAT); 59 G

CARB.; 2 MG CHOL; 465 MG SOD.; 12 G FIBER

 

 

 

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