Hearty & Healthy Tomato Red Pepper Bulgur Soup: A Flavorful Vegan Mediterranean Delight
Discover the delightful flavors of this Tomato Red Pepper Bulgur Soup, a truly satisfying vegan recipe that perfectly balances smoky and sweet notes. This soup isn’t just delicious; it’s incredibly hearty, packed with wholesome ingredients, and guaranteed to bring warmth and comfort to your table. Whether you’re seeking a light yet filling meal or a robust, plant-based option, this soup delivers on all fronts. Its versatility also shines through, as you can easily enhance it with additional protein like chickpeas, white beans, or even grilled chicken for a more substantial, non-vegan meal. Plus, it’s an excellent candidate for meal prepping, as it freezes beautifully, allowing you to enjoy its comforting flavors whenever cravings strike.
Embracing Comforting Soups: A Perfect Recipe for Any Season
After a recent trip from sunny Florida, returning home to the unpredictable weather of Ohio, with snow turning into rain, truly highlights the capricious nature of spring. While I eagerly await consistently warm days, I find myself combatting the lingering chill with a rotation of light yet deeply satisfying soups. These bowls of warmth offer the perfect antidote to cooler temperatures, providing comfort and coziness without feeling heavy.
This particular Tomato Red Pepper Bulgur Soup holds a special place, as it was introduced to me by my mom. She discovered it in a cookbook we both adore: America’s Test Kitchen: The Complete Mediterranean Cookbook. If you’re passionate about Mediterranean cuisine or are looking to adopt the principles of the Mediterranean diet, this cookbook is an absolute treasure. I had often eyed this specific recipe, but once my mom raved about it after making it herself, I knew I had to recreate it and share my version with all of you. Its blend of warm, rich, and slightly smoky flavors is precisely what I look for in a comforting dish.
The beauty of the Mediterranean diet lies in its emphasis on fresh vegetables, healthy grains, legumes, and aromatic spices. This soup embodies these principles beautifully, making it not just a delicious choice but also a nutritious one. It’s a wonderful way to enjoy a meal that’s both indulgent and incredibly good for you.
Why This Tomato Red Pepper Bulgur Soup Stands Out
If you’ve enjoyed my other flavor-packed creations like Moroccan Carrot Red Lentil Soup or my Red Lentil Coconut Soup, then this Tomato Red Pepper Bulgur Soup is undoubtedly worth adding to your culinary repertoire. What truly sets this soup apart is its inherent vegan and vegetarian nature, making it a fantastic choice for those occasions when you’re aiming for a meatless meal. In my household, we strive for at least two meat-free dinners each week, supplementing with seafood, chicken, beef, and pork on other days. This bulgur soup is so robust and satisfying that you won’t even notice the absence of meat.
For those who desire a heartier option, the soup is wonderfully adaptable. You can easily “bulk it up” by stirring in a can of chickpeas or white beans during the final stages of cooking, adding extra protein and fiber. Alternatively, for a non-vegetarian version, a handful of shredded grilled chicken can transform it into a more substantial dish, perfect after a long day.
Exploring Bulgur: A Wholesome Grain
For individuals new to bulgur, it’s a whole wheat grain that has been cracked and partially pre-cooked. It’s most famously known as the star ingredient in Tabbouleh, a vibrant Mediterranean salad that was a staple in my upbringing. Bulgur offers a fantastic texture and nutritional profile to any dish it graces. I particularly favor the fine-grain bulgur for this soup, as its small size provides a lovely, subtle chewiness without overpowering the other ingredients. However, feel free to experiment with other grains if bulgur isn’t readily available or if you prefer a different texture. Couscous, farro, brown rice, or even quinoa would make excellent substitutes, each bringing its own unique character to the soup.
Beyond its culinary versatility, bulgur boasts impressive health benefits, making it a truly win-win ingredient. Bulgur wheat is naturally low in fat and remarkably high in essential minerals such as iron and magnesium. It’s also a superb source of plant-based protein, crucial for muscle repair and overall body function. Furthermore, its rich dietary fiber content is vital for maintaining healthy digestion and promoting cardiovascular wellness. Incorporating bulgur into your diet is a simple yet effective way to boost your intake of whole grains and their associated health advantages.
- Digestive Health: The high fiber content in bulgur aids in maintaining a healthy digestive system, preventing constipation, and supporting regular bowel movements.
- Heart Health: Dietary fiber is also known to help lower cholesterol levels and blood pressure, reducing the risk of heart disease.
- Blood Sugar Control: As a whole grain, bulgur has a lower glycemic index compared to refined grains, helping to stabilize blood sugar levels, which is beneficial for managing diabetes.
- Weight Management: The fiber and protein in bulgur contribute to a feeling of fullness, which can help reduce overall calorie intake and support weight management efforts.
- Rich in Nutrients: Beyond iron and magnesium, bulgur provides B vitamins, manganese, and phosphorus, all vital for various bodily functions.
Perfect for Chilly Days and Beyond
If you, like me, find yourself yearning for something warm and nourishing to fend off the spring chill, this Tomato Red Pepper Bulgur Soup is absolutely perfect. It’s a staple in my home during cooler months, and for good reason! Its rich flavors and wholesome ingredients make it a go-to comfort food. Beyond this delightful recipe, I often turn to other warming soups to keep me cozy:
- Italian Meatball Tomato Soup (for when you crave classic Italian flavors)
- Moroccan Tomato Couscous Soup (another excellent Mediterranean-inspired option)
- Tomato Red Pepper Bulgur Soup (the star of today’s feature!)
- Vegetable Cabbage Soup (a light and detoxifying choice)
- Homemade Minestrone Soup (a hearty Italian classic packed with veggies and pasta)
I genuinely promise that once you prepare this Tomato Red Pepper Bulgur Soup, it will quickly earn a permanent spot in your meal rotation. Its depth of flavor, ease of preparation, and nutritional value are simply irresistible. To truly elevate the experience, remember to finish each bowl with a generous scattering of fresh mint, vibrant parsley, and a creamy sprinkle of crumbled feta cheese. These garnishes don’t just add a pop of color; they provide a burst of freshness and a delightful tang that perfectly complements the rich soup base.
Whether you’re serving it as a light lunch, a satisfying dinner, or a comforting starter, this soup is a testament to the power of simple, wholesome ingredients coming together to create something truly extraordinary. Enjoy every spoonful!
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Tomato Red Pepper Bulgur Soup
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Ingredients
- 3 Tablespoons olive oil
- 1 small sweet onion, diced
- 2 medium red bell peppers, seeds removed, diced
- 4 garlic cloves, minced
- 1/2 teaspoon dried mint
- 1 teaspoon smoked paprika
- 1/4 teaspoon crushed red pepper {optional for spice}
- 1/4 teaspoon cayenne pepper {optional for spice}
- 2 Tablespoons tomato paste
- 1 – 28 ounce can of fire roasted tomatoes
- 4 cups vegetable broth
- 2 cups water
- 1/2 cup bulgur {I use the fine grain but any is fine}
Garnish:
- 1/4 cup fresh mint, chopped
- 1/4 cup fresh parsley, chopped
- Crumbled feta cheese
Instructions
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In a large pot, heat the olive oil over medium heat. Add the diced onion, red bell pepper, and a generous dash of salt and pepper. Sauté until the onion and bell pepper become tender, which typically takes about 7 to 8 minutes. Next, stir in the minced garlic, dried mint, smoked paprika, and the optional crushed red pepper and cayenne pepper for a touch of heat. Continue to sauté for another minute, allowing the aromas to fully develop. Finally, incorporate the tomato paste and cook for an additional 30 seconds, stirring constantly.
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Pour in the can of fire-roasted tomatoes. Bring the mixture to a gentle simmer and let it cook for about 5 minutes, stirring occasionally to prevent sticking and allow the flavors to meld.
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Stir in the vegetable broth, water, and bulgur. Increase the heat slightly to bring the soup back to a simmer. Once simmering, cover the pot and reduce the heat to low. Let it cook for approximately 20 minutes, or until the bulgur is tender and has absorbed much of the liquid.
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Taste the soup and adjust the seasonings as needed, adding more salt, pepper, or spices to your preference. Serve hot, garnished generously with fresh chopped mint, fresh chopped parsley, and crumbled feta cheese for an extra layer of flavor and texture.
Notes
Boost the nutrient content by stirring in a handful of your favorite greens at the very end of cooking, such as fresh spinach or peppery arugula, letting them wilt into the warm soup.
To make this soup even more substantial, bulk it up with a can of drained chickpeas, cannellini beans, or great northern beans. For a non-vegetarian option, shredded grilled chicken or leftover rotisserie chicken can be stirred in during the last few minutes.
While bulgur is a fantastic choice, don’t hesitate to switch up the grain! Experiment with other wholesome options like couscous, brown rice, farro, or even quinoa for a different texture and flavor profile. Adjust cooking times accordingly for different grains.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.