Roasted Veggie Soup with Black Beans and Bulgur
Posted in: Dinner Ideas, Food Photos, Lunch Ideas, Soup/Stew Ideas, Vegetarian Ideas |
Oh my Word! I LOVE this soup! I found myself Friday with a crap load of veggies and craving for a nice healthy bowl of warmth. And boy was it perfect timing as a cold front just came in!
I made this on Friday during a complete food fest. The toddler was home form school and we spent the better part of the day in the kitchen like two happy clams chatting and munching. It was so much fun!
This is one of those possessed ideas I have from time to time. Literally I pulled everything out and then I just COOKED. I’m wasn’t quite sure what I was doing or how it was going to come out all I knew was that I wanted to soup. This is when I have the most fun in the kitchen. :~)
I used Bulgur for the first time in this recipe. I picked some up a few weeks ago on the suggestion of some comments and you guys are right, I love it! It added such great texture to the soup. I can’t wait to try it other ways. For those unfamiliar with Bulgur check out this site. I’m planning a post about it but haven’t had time. I’ll get one up this week. (Darn it! Now I committed) ;~P
- 1 red onion
- 3 bell peppers - preferably 1 red, yellow and green
- 1 can of corn drained
- 1 pint of cherry tomatoes
- 6 cups of your favorite broth or chicken stock (3 cans would work too)
- 1 can (15oz) black beans drained and rinsed
- 1 can (6oz) tomato paste
- 1 tbsp lime juice
- 1 tsp each ground cumin, chili powder and dried cilantro
- 1/2 cup dry bulgur (80g)
- Non-stick cooking spray
- Kosher salt
Preheat the oven to 500 degrees.
Arrange the onion, peppers, corn and tomatoes on a large cookie sheet sprayed with non-stick cooking spray. Sprinkle with a bit of kosher salt. Roast for about 1/2 hour shaking and turning the the veggies half way through.
While the veggies are cooking, Drain the beans and put the broth, beans, lime juice, and spices in a large stock pot.
Add the roasted veggies and bring to a boil. Add the bulgur and lower the heat. Simmer for about 15 minutes.
Shut off the heat and serve!
Now the calorie count and points are a little high for a mostly veggie brothy soup but it’s is very meal like and filling! If you do want to reduce the calories a bit go easy on the corn. I only had a large can but a smaller can would work just as well. This soup is also good source of Dietary Fiber, Vitamin A, Thiamin, Folate, Magnesium and Manganese, and a very good source of Vitamin C. Seriously, when I’m eating I feel so "healthy". LOL
| Servings | Amt per Serving | Calories | Fat | Carbs | Fiber | WWPs |
|---|---|---|---|---|---|---|
| 10 | 1 cup | 245 | 2g | 48g | 9g | 4 |
Other ideas you may enjoy... |
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Oh my gosh! This looks so amazing. I’m a big soup fan and this looks right up my alley. Thanks for the recipe!
Yum. Soup is my favourite food and you’re right, it makes such a great, healthy meal. Every week, I make a big pot on Friday and eat it for dinner on Friday and Saturday night, then freeze the remaining portions for quick meals. I can highly recommend a tomato lentil soup too: just saute off two large white onions in a little olive oil, then add chopped celery, carrots and courgettes (zucchini). Add 1 tin tomato puree, 1 tin chopped tomatoes (I use Morrocan tomatoes, which have a bit of cumin and coriander added), 4 cups vegetable stock, 2 cups boiling water, 1 cup split red lentils, 1/2 cup pearl barley and 1/2 cup yellow split peas. Bring to a boil, then simmer for about an hour and a half. It’s absolutely delicious. :) I also make a lentil soup with curry powder for a spicier version: same as before, saute off two large onions, then add 1 tin chopped tomatoes, 1 tin tomato puree, 4 cups vegetable stock, 2 cups water, 1 cup split red lentils, 1 tsp turmeric, 1 tsp curry powder and 1 tsp ground cumin. Bring to a boil and simmer 40 minutes to 1 hour.
Hi Roni,
Your soup looks incredible!
I love cooking with bulgur and I especially love having it for breakfast. In case you are interested in a breakfast bulgur idea you can check one out here:
Bulgur For Breakfast
Vegetable soup is amazing, but I’ve never roasted the veggies beforehand. Awesome idea. And I’m new to bulgur, too. I bet you’d get a nice texture from barley as well. Yum yum!!
I have never had barley. Do you think this would be good with either brown rice, couscous or quinoa?
Oh wow this looks so good. I am going to give it a try!
I know it’s probably simple, but for some reason making soup from scratch seems so ambitious to me. Maybe I don’t properly hate canned soup.
Christy - Any and all wold be great! Not sure about the Quinoa as I haven’t used it soup but boy if you happen to see Bulgur at the store pick it up. It really is some good stuff!
Jess - I’m also a canned soup lover but sometimes there’s just something about homemade that’s better. It may be ambitious but it’s also really rewarding! :~)
looks awesome! It’s the season for soups and I find myself hiding lots of veggies in there! I made soup last week and chili this weekend with hidden veggies ;) Mommy power!
Roni-
This soup looks great. I just picked up a package of the tri colored peppers at aldi’s. I was going to make your stuffed pepper soup but this looks good and I have most of the ingredients. The bulgur I use is a bulgur hot cereal with added soy protein. I do like it for breakfast but have used in recipes as well. It has 10 gms of protein in each serving. Thanks for the new idea it is turning in to soup weather here in Kansas.
I will review after I make it.
I’m a bulgur newbie, but I think this recipe will entice me to use it! I’ve tried quinoa in a few things including soup.. but I am just not a fan :( I need to try barley, though! Ack! I am so behind!
Anyway, this recipe looks great. Kind of something you can use as a reference point and make your own creation! It has a great Southwest feel :D
Roni-
I made this for lunch today with a few variations. I used hodgson mill bulgur with soy, I only used 1 T of tomato paste that’s all I had in the freezer. I used yellow onion instead of red, I used fire roasted canned tomatoes instead of the cherry tomatoes as that is what I had. I also used 2 servings of frozen corn instead of canned corn. I think this was very tasty I will definetely add this to my soup file. I am so glad you are a soup eater. I keep several kinds of soup in individual bowls in my freezer all the time for quick lunches or snacks.
Thanks for the inspiration
I forgot to mention that I got different NI than you. I used NI off of my broth cans and other canned items and calorieking for the rest and came up with about 120 cals per cup and less than a gram of fat and about 4 grams of fiber.
Rebecca
After cooking dinner last night, I put together a batch of this soup, to have ready to eat as we have a late night tonight ( wed ). All I can say is WOW. This soup is thick and tasty! I also made a few changes, all of which was to make more servings. I cannot wait for dinner tonight. Everyone ( including myself ) that gave it a taste test last night really enjoyed it!
Rebecca - I’m glad you checked. I’m not sure why my calculations are coming out so high. It does seem off to me! I’ll have to double check.
This looks delicious! I will have to try it!
That looks amazing. I always roast vegetables with the intention of using the leftovers in soup, but however many I make, the husband and I always end up eating them all!
So. As I stated before, I made the soup / stew Tuesday, for Wednesday. Well, not only did we enjoy it yesterday, but I am still enjoying it today. It seems to be getting thicker and the taste keeps deepening. It is amazing. Spicy, rich and very filling.
Definitely this will be a staple in my household going forward. All core and tastes great, there is no going wrong!
Roni,
How about using Bulger in more recipes! :)
I made a variation of this soup today with the help of my nearly two-year-old daughter. I used long grain brown rice because I could not find the bulgar at the store. It was fun to make and I really enjoyed the smell of the roasted vegetables througout the house! My daughter and I both loved having it for lunch! She even ate the onions! I also sprinkled some crunched up baked tortillas over the top. Yum!
Would you suggest rice or quinoa in place of the bulgur for wheat or gluten-free persons?
mare - Either would be great! I think the rice would be more traditional but the quinoa would be a great spin. I say which ever you prefer!