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40 minutes
4 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
bulgur wheat
kid friendly
has meat
has pasta
has seafood
mediterranean
(?)
Not Mediterranean due to:
bulgur wheat
vegan
vegetarian
pescatarian
paleo
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Fiber as 119%, Sodium as 142%, Sugar as 90.4% and Manganese as 953% (as a percentage of RDA).
 
You'll likely need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 4.3% of RDA
• Calories: 54.1% of RDA
• Carbs: 61.7% of RDA
• Fat (total lipid): 36.0% of RDA
• Fiber: 119% of RDA
• Fructose: 3.4% of RDA
• Protein: 44.4% of RDA
• Sodium: 142% of RDA
• Sugar: 90.4% of RDA
• Vitamin A (IU): 215% of RDA
• Vitamin B6: 72.2% of RDA
• Vitamin C: 23.1% of RDA
• Iron: 1.6% of RDA
• Magnesium: 66.6% of RDA
• Manganese: 953% of RDA
• Niacin: 29.6% of RDA
• Potassium: 57.9% of RDA
• Zinc: 46.0% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
170
g
Calories
1081
 
Fiber
33.4
g
Iron
0.308
mg
Protein
50.0
g
Sodium
1927
mg
Sugars
28.3
g
Fat (total lipid)
22.0
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
tbsp
+
-
 
 
2
whole
+
-
 
smaller in size, diced.
 
4
cloves
+
-
 
crushed.
 
2
whole
+
-
 
peeled and diced.
 
4
stalks
+
-
 
 
2
tbsp
+
-
 
 
1
tsp
+
-
 
ground.
 
1
tsp
+
-
 
 
1 1/2
tsp
+
-
 
whole.
 
2 1/2
cans
+
-
 
drained and rinsed.
 
4
cups
+
-
 
 
3/4
cups
+
-
 
 
3
tsp
+
-
 
 
 
 
 
 
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PREPARATION
1.
Put the oil in a saucepan over medium heat. Add the onions and sauté for 5 minutes, stirring from time to time, until translucent.
2.
Add the garlic, carrots, and celery and continue cooking for another 8 minutes.
3.
Add the harissa, cumin, coriander, and caraway seeds and cook for a further 2 minutes, stirring well.
4.
Gently mix the chickpeas into the vegetable mixture--you don't want them to break down--along with most of the salt and plenty of black pepper.
5.
Add most of the water and bring to a boil. Turn down the heat and simmer gently for 10 minutes.
6.
Meanwhile, rinse the bulgur, put in a small saucepan, and cover generously with cold water. Bring to a boil and immediately remove from the heat.
7.
Drain, refresh under cold water, drain again and set aside.
8.
Before serving, add the cooked bulgur to the soup and bring to a gentle simmer. Divide the soup among bowls
9.
To serve: mint, cilantro, and/or celery leaves if desired.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 1081
Protein 50.0 g
Carbohydrates 170 g
Iron 0.31 mg
Fiber 33.4 g
Calcium 42.8 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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