Adventures in Healthier Eating with 2 Kids and a Picky Husband

Roasted Veggie Soup with Black Beans and Bulgur

Posted by 6 years ago 24 Comments

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

See other recipes using: black beans, bulgur, corn, onion, peppers, tomato, tomato paste


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Discussion

There are 24 comments so far. Join in on the conversation.

    Rachel

    October 19, 2008

    Oh my gosh! This looks so amazing. I'm a big soup fan and this looks right up my alley. Thanks for the recipe! Reply

    Laura

    October 19, 2008

    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. Reply

    Zoey

    October 19, 2008

    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 Reply

    My First Kitchen

    October 20, 2008

    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!! Reply

    Christy

    October 20, 2008

    I have never had barley. Do you think this would be good with either brown rice, couscous or quinoa? Reply

    Jan

    October 20, 2008

    Oh wow this looks so good. I am going to give it a try! Reply

    runjess

    October 20, 2008

    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. Reply

    roni

    October 20, 2008

    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! Reply

    roni

    October 20, 2008

    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! :~) Reply

    Annette

    October 20, 2008

    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! Reply

    Rebecca

    October 20, 2008

    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. Reply

    Allison K

    October 21, 2008

    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 Reply

    Rebecca

    October 21, 2008

    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 Reply

    Rebecca

    October 21, 2008

    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 Reply

    Kim

    October 22, 2008

    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! Reply

    roni

    October 22, 2008

    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. Reply

    Megan

    October 22, 2008

    This looks delicious! I will have to try it! Reply

    Hil

    October 22, 2008

    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! Reply

    Kim

    October 23, 2008

    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! :) Reply

    Stephanie

    January 19, 2009

    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! Reply

    mare

    July 7, 2009

    Would you suggest rice or quinoa in place of the bulgur for wheat or gluten-free persons? Reply

    roni

    July 7, 2009

    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! Reply

    Susan

    January 29, 2010

    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! Reply

    Leanne

    February 11, 2011

    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. :) Reply