Roasted Veggie Soup with Black Beans and Bulgur

http://greenlitebites.com/2008/10/19/roasted-veggie-soup-black-beans-bulgur/
roastedVegSoup3

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) ;~PRoasted Veggie Soup with Black Beans and Bulgur

  • 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.

Roasted Veggie Soup with Black Beans and Bulgur beforeRoasted Veggie Soup with Black Beans and Bulgur after

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

Approx Nutritional Information per serving
Servings Amt per Serving Calories Fat Carbs Fiber WWPs
10 1 cup 245 2g 48g 9g 4
24 comments »»
Posted in: 4 WWP, Dinner Ideas, Food Photos, Lunch Ideas, Soup/Stew Ideas, Vegetarian Ideas
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24 Comments and 0 Replies

  1. Laura

    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.

  2. roni

    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!

  3. roni

    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! :~)

  4. Annette

    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!

  5. Rebecca

    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.

  6. Allison K

    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

  7. Rebecca

    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

  8. Rebecca

    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

  9. Kim

    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!

  10. roni

    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.

  11. Hil

    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!

  12. Kim

    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! :)

  13. Stephanie

    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!

  14. roni

    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!

  15. Susan

    Tried this soup last night and my husband and I loved it. Even my 6 year old ate it and said that it was good. Thanks for sharing your recipes. I’m looking forward to a leftover bowl for lunch today!

  16. Leanne

    A friend and I cooked together tonight for leftovers/freezer goodies. We made your turkey lasagna roll ups and this soup.

    This soup is AMAZING!! I love, love, love it!!! Can’t wait to eat it for lunch tomorrow. :)

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