Thursday, 22 September 2011

Red Lentil and Burghul Soup

I wasn't too sure what I thought of the notion of this soup. But I'd ripped it out of the newpaper (back in February!) and it was time to try it.

I like burghul (also called bulgur), but hadn't had it in soup form before. Of course it's most famous use is as a base for the middle eastern classic Tabbouli. I do like red lentils in soup- indeed some of my favourite soups contain red lentils now that I think about it.

Red lentils are an amazing nutritious, low GI food. GI 26.

Burghul/bulgur is simply whole wheat that has been hulled, steamed then cracked (which gives the other name of cracked wheat), and so it retains the wheat germ and bran. The GI for boiled burghul hasn't been measured, but when it is soaked as you would do for tabbouli it is 48.

Red Lentil and Burghul Soup

1-2 tblsp olive oil
1 large brown onion, finely chopped
2 sticks celery, finely diced
2 cloves garlic, crushed
1/2 tsp dried chilli flakes
1.25 L chicken or vegetable stock
1/2 cup red lentils
1/3 cup burghul
2 tblsp tomato paste
2 tblsp chopped fresh mint and basil

Heat oil in a large saucepan over a medium heat and saute onion, celery and garlic for 7 minutes, or until softened. Add chilli and cook for 1 minute. Add stock, lentils, burghul and tomato paste, stir and bring to boil, then reduce heat and simmer for 20 minutes, or until grains are tender. Add a little extra stock if needed. Season to taste. Add mint and basil just before serving. Serve with a dollop of thick yoghurt.

Serves 4
David Herbert
Weekend Australian, February 26 2011

I omitted the chilli as I was making the 10 year old eat it for dinner.

It's a very quick and easy soup to throw together for a simple meal.

I wasn't sure I liked the appearance of the soup as it was- so I blitzed it in the Thermomix to make a smooth soup. The burghul then gave it a bit of a furry mouth feel. I don't know that I'd make this again, but it was interesting to try- and the 10 year old ate it with no fuss!

I will cross post this on my soup blog.


  1. I love lentils, too! I think the soup sounds tasty. Will keep it in mind for chilly fall nights.

  2. Actually Camille you may want to try some of my other red lentil soups first:

    I really really love the brown rice and lentil soup, as hippy as that sounds. And the red lentil with lime and coconut milk was pretty good too. Both I think were better than this one.